Skill: Kettlebell Snatch
WOD
AMRAP in 20 minutes:
10 KB Snatch (m:1.5 f: 1 pood)
20 Squats
30 Double Unders
Post number of rounds to comments.
Mt. Whitney, 14,496ft. My brother and I decided to do a Handstand at the top to say two things: 1) CrossFit Rancho Cucamonga "has arrived" and 2) "our boots went higher than yours". We did over 40 miles of hiking with 50+ pounds on our back. We had the priviledge to see lakes and wilderness that most won't. I owe a lot of this to CrossFit, for keeping me young and active and allowing me to conquer my goals. I would also like to thank my brother Jeff for setting up such a wonderful trip. If anyone is interested in knowing the route we took, I'm having my gps downloaded onto Google Maps, to show the route. Just a word of caution: this route is off the beaten path and has some technical challenges involved.
Kettlebell Snatch video links:
http://www.youtube.com/watch?v=6Ubc4uJdyB8&feature=related
http://www.youtube.com/watch?v=purSNnlvQFc&feature=related
WOD
8 rounds of:
400m Sprints
Rest approx. 3min between runs.
Note: your coach will start the clock and will leave it continuously running. It is up to you to know when your 3 minutes is up and to run again. Here is the kicker. When you're done with your 8 rounds, you'll just need to look at the clock for the total time it took you, but it is also very helpful to know exactly how long each lap took you and to see if you can stay consistent throughout the 8 x 400m. So what I'd suggest is to mark on the board your time after each 400. (example: 1:25, 5:55, 10:30, etc...) This shows each time I cross the line, then when I'm done I can go back and do the thinking and subtract the 3 min and the time before. Or better yet, bring a stop watch and mark exact rounds each time (preferred method).
Run Corrections, CrossFit Newport Beach [wmv][mov]» Feb 22 08
Skill: Burgener Warm-up
WOD
"Helen"
3 rounds of:
400m run
21 Kettlebell Swings (m:1.5 f:1)
12 Pull-ups
Post times to comments.
Attention Members: if you feel you're close to knocking someone off the board for the top five fastest time, you must let a trainer know before you start. Although we try to follow everyone, we can't watch everyone all the time, so we want a heads up to watch your performance very carefully and make sure your time is legit. With that being said, if a coach says, a rep doesn't count or tells you to do one more, do it! then talk about it after the WOD is over. Don't waste time talking about it during the workout.
Helen: Sub-7:00 (OPT) [wmv][mov] » Jan 17 07
Skill: Thruster
"Team WOD"
AMRAP in 25min.
400m Run
Thrusters (m:75 f:45)
Box Jumps (m:24 f:20)
Post reps to comments.
: Teams of 4. While one member runs the 400m, one will do as many reps as possible of thrusters and the other with box jumps. The last member will be resting. The rested member is on deck for the 400m run. Members must keep track of their rep number so they can pass it along to their partner. All members will yell out to the coach each time they hit 100 reps of either box jumps or thrusters.
Thruster tri-panel [mov][wmv]
Skill: Hanging Power Clean
WOD
AMRAP 20min
5 Thrusters
7 Hang Power Cleans
10 Sumo Deadlift High Pull
(m:95 f:65)
Post rounds to comments.
Hang Power Clean [wmv][mov]
Skill: Burgener Warm-up
WOD
5 rounds of:
15 Power Snatch (m:95 f:45)
400m run
Post times to comments
Note: I realize this will be heavy for a lot of the guys, but I try to always post for the elite, then everyone else just scales it down. So don't try to be a hero, or pig headed, make sure you use a weight that is indicative to your performance level and skill.
Burgener Warm-up [wmv][mov]
Skill: Burgener Warm-up
WOD
"Jakie"
1000m Row
50 Thrusters (45#)
30 Pull-ups
For Time:
Shelly and I wanted to thank everyone for all there help in moving everything around the gym. We couldn't of done it without you. It feels really good, to have such a strong community. We love you!
