WOD
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
Kettlebell swings...[wmv][mov]
REST DAY
: We're very lucky to have friends that will spends really late hours helping us build our "beastly" pull-up station. I can't tell you who it is, because he doesn't want it to get out that he still welds. Sweet picture though. A few more touch up things around the box and we'll be sitting pretty.
WOD
For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters
Post time to comments.
Hip Back Extension...[wmv]
WOD
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Post time to comments.
Walking Lunges...[wmv][mov]
Sorry for the late post. We were building our pullup station until 12:00pm last night. I'll post some pictures of the creation as soon as possible. For those of you that are reading this and aren't signed up yet, take advantage of our pre-facility pricing before it goes away. Good job to everyone yesterday, you guys really pushed hard in the new "BOX".
WOD
Push Jerk 1-1-1-1-1-1-1 reps
Post loads to comments.
: No blood, no glory.
Push Jerk...[wmv][mov]
Push Jerk (behind the head)...[wmv][mov]
REST DAY
SAMSONNNNNNNN STRETCHHHHHHH.
Here's your rest day challenge; who can hang on the pullup bar the longest? Record your predictions now and then let us know what you actually did.
WOD
For time:
Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps
Post time to comments.
:Row hard everyone! Shelly and Jen showing how it's done. Good job girls.
Row Corrections, Ia, Greg Hammond, C2 ...[wmv][mov]
Row Corrections, Ib, Greg Hammond, C2 ...[wmv][mov]
WOD
Front squat 3-3-3-3-3 reps
Post loads to comments.
: Jeff doing "L" pullups.
Front Squat Good/Bad Bi-panel...[wmv][mov]
WOD
"Joshie"
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
Post time to comments.
These are squat not power snatches.
: CrossFit Rancho Cucamonga's new home. Milk setting up the "Olympic lifting platforms". We're getting close guys, feel the excitement.
Dumbell Snatch tri-panel...[wmv]
L-Pull-up...[wmv]
SATURDAY FREE SESSION IS ON TOMORROW, SEE ALL OF YOU THERE!!!
REST DAY
: Jeff showing us his "ohhhh" face. Jeff, with a face like that, what do you mean you don't have the confidence to do regular handstand pushups? Get it done....
What Is CrossFit, Andy Stumpf, CrossFit Coronado ...[wmv][mov]
What Is CrossFit, Pt II, Andy Stumpf ...[wmv][mov]
What Is CrossFit, Pt III, Andy Stumpf ...[wmv][mov]
