Jump Rope w/ some sprints
Perform the following exercises for 30 seconds. There is a 300 meter run between the exercises. Once you return from the run perform jumping jacks as active rest until the final athlete is back from the run. Once the final athlete is in the door you will start the 30 second exercise.
This week was full of bodyweight workouts, this one was no different. This workout was on the mainsite a couple of weeks ago and I thought it was a great workout. So, I thought it would be a great wod to do in the box.
Dynamic warmup w/ active stretches and sprints
Ascend the load to around 75%-80% for your 5th set
3 rounds for time of:
400 meter run
50 air squats
Post deadlift loads to comments
This is the question I heard a couple of times when I wrote on the board "100 Burpees". I used to hate burpees as much as the next CrossFitter but, something changed in my head when I did this workout for the first time. Ever since then they haven't been the mental breaker they used to be.
In this picture Sherrie is focused on the task at hand. Erin and Brandon are locked dead in the middle of a fierce spouse on spouse burpee competition.
Practice one of the following depending on your skill level:
Kipping Pullup-Butterfly Pullup-Muscle Up
100 Burpees for time
I thought this video summed up most of our thoughts on this rain. I don't mind rain seeing how we live in Southern California and we'll take any we can take but, it has been crazy lately. Oh well, we definitely used this sunny Tuesday to our advantage.
Some new plyo jumps!!!
3-3-2-2-1-1 Turkish Get-ups
EMOM run 50 meters then chip away at the following for the remainder of the minute:
50 KB Snatches broken up anyway you want
Chris: 8:42 Rx'd
Brandon: 12:18 Rx'd
Mike: 10:30 Rx'd
What a great day to get out and run a little. The weather is finally going to permit us to get some good, quality runs in.
Dynamic warmup w/ active stretching
5x3 Back Squat
4 rounds for time of:
400 meter run
15 KB Swings
15 KB Swings
Brandon: 14:18 Rx'd
Kathy: 10:44 (3 rounds)
Lauren: 16:50 Rx'd w/ KB!!!
Geian: 20:39 Rx'd w/ KB!!!
This workout comes via Erik Preston from CrossFit San Elijo, where I was an athlete there this time last year. He is the best programmer I've have ever met. So, I tweaked this a tad but, I have to credit him for this fun workout.
So, in this workout you do the day you are on and work your way back throught the days, just like the song. So, say I'm on day 6, I do that day then, the 5th day's exercise, he 4th day's exercise, all the way through the first day's exercise. Once I get done witht hat I am now on the 7th day working my way back down. This was our version!
Extended dynamic warmup w/ extensive active stretching
Perform the workout pictured and explained above with a 30 minute time cap.
Please post your times or what day you got to in the comments.
This was absolutely the most fun I've had since we've opened CrossFit Temecula nearly 3 1/2 months ago. The kids had so much fun decorating ornaments and stockings while their parents, athletes of CrossFit Temecula, became much closer to one another as the night progressed. You all know it is much more fun to workout with a friend rather than a stranger. I'm pretty sure this get together has ultimately made working out here a lot more fun. Thank you all for coming and a special thanks to the kids for their beautiful decorations!!!
We put a lot of time and effort into training this movement. The Clean and Jerk is a great movement that requires an extreme amount of explosive power in order to perform it correctly. Grace is one of CrossFit's girl WODs. It is 30 C&J for time, and we all know it is easy to sacrifice technique for intensity. But, this is one workout that won't allow you to sacrifice too much technique.
Dynamic warmup w/ Burgener warmup
9-1 Pullup Ladder focusing on strength building, not hurring through the ladder.
30 Clean and Jerks for time
5-1 Handstand Pushups
Box Jumps (24"/20")
Nick: 9:42 Rx'd
Mike: 12:00 Rx'd
Chris: 10:48 (w/ jeans on)
Dynamic Warmup w/ active stretches and Burgener Warmup/pvc snatch practice
Take 15 minutes to practice the snatch with weight.
Pullups-American KB Swings