Press
3×5 across
use 5 more pounds than 6/16
then
4 Rounds for time
21 Thursters 75/55#
400 M Run
Wednesday 07.09.2014
Muscle snatch
1-1-1-1-1
Power snatch
3-3-3-3-3
Snatch
5-5-5-5-5
Isabella’s California CrossFit Tour continues at SolCity CrossFit. Can you guess what the Orange things are used for. Go to the SolCity Technology page or Home Depot to find out.
Tuesday 07.08.2014
Back Squat
3×5 across
use 5# more than 6/26
then
5 Rounds for time
20 Kb swings 24/16K
10 HSPU
Isabella and Angelo stopped to WOD at DogTown CrossFit while on vacation in LA.
Monday 07.07.2014
10 rounds for time of:
5 pull-ups
5 push-ups
Rest as needed
5 rounds for time of:
10 sit-ups
10 Good mornings 45#
Rest as needed
2 rounds for time of:
25 wall-ball shots, 20/14#
25 box jumps, 24/20″
Sunday fun during Open Floor. I had no idea that was going on behind me.
Sunday 07.06.2014
Saturday 07.05.2014
“Team Nukes”
Teams of 2 complete:
8 minutes to complete: 1 mile Run (switch every 400m), in the remaining time complete AMRAP Burpees to a plate (one athlete works at a time)
at the 8 minute mark start:
10 minutes to complete: 1 mile Run (switch every 400m), in the remaining time complete AMRAP Plate Ground to Overhead, 45/25 (one athlete works at a time)
Friday 07.04.2014
Thursday 07.03.2014
Box Squats
5-5-5-5
then
3 Rounds not for time
10 Kettlebell step ups (each leg)
10 Kettlebell straight leg deadlifts (one in each hand)
Wednesday 07.02.2014
Fourth Of July Weekend Schedule
Friday 7/4: We will follow the Saturday schedule- 10 and 11 am class. Noon Open floor. Powerlifting 11:30-1. There will be no class at 6 and 7 am or 6 and 7 pm.
* We will have a BBQ following the morning classes beginning around 1 pm and lasting as long as everyone wants to grill. Bring meat, veggies, drinks.
Saturday 7/5: Regular schedule- 9 am Bootcamp, 10 and 11 am CrossFit class.
Sunday: Open floor 11-1