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It’s always a pleasure to provide a fun alternative to “normal” exercise and expose all the US Army Recruiters to CrossFit. We had them do the following: In Teams of 4: WOD #1: AMRAP 15: P1 – 200m Run (Pacer) P2 – Burpees P3 – DB Thrusters P4 – Box Jump Overs Rest 3 min. WOD #2: AMRAP 5: Max Reps UB Strict Pull-ups * Partition reps however want. Once person on your team breaks a set, team must switch to another person.
Always a pleasure to host all the U.S. Army Recruiters from all over Orange County for a @crossfit workout. Thank you to @kuya.mercado for getting them together. #crossfit #wod #usarmy #army #cardio #cfgrudge #conditioning #crossfitgrudge #gardengrove #grudgefit #grudgefitness #westminster #igfitness #igfit #instafit
Tuesday 1.6.2015 WOD BARBELL: EMOM 5: 3 UB T&G Power Clean & Push Jerks * Working Weights = 165/113, 135/93, 115/78, 95/63 CONDITIONING: For Time: 30 Calorie Row (Women = 20) 10 Thrusters (115/73) Rest 2 min. 2 Rounds of: 7 Hang Power Cleans (135/93) 14 Box Jump Overs (24/20, OS) Rest 2 min. 2 Rounds of: 7 Hang Power Cleans (135/93) 14 HR Pushups Rx+ = Thruster (135/93), HPC (165/113), No Step-ups, HSPU Only Scale = Stay at 115/73, 95/63, or 75/53 Cap = 17 min ADVANCED WORK: 1.) RDL (Based on 1RM Clean): 1×5@50%, 1×5@60%, 1×5@70%, 2×5@80%, 1×5@70% 2.) OHS (Based on 1RM Snatch): 1×5@50%, 1×5@60%, 1×5@70%, 1×5@80%, 1×5@70% 3.) Snatch Pull (Based on 1RM Snatch): 1×5@60%, 1×5@70%, 1×5@80%, 1×5@90%, 1×5@100%, 1×5@90%
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If someone told you that you could improve your athletic performance by wearing headphones for 15-20 minutes during your warm-up, would you believe them? I was skeptical, but after more than a dozen competitive Invictus athletes used Halo Sport for 3-4 weeks, the results were undeniable. We didn’t change the training program or plan for PRs…but they kept happening. This is a game changer for athletes! Check it out -> http://bit.ly/HaleoNeuroscience and like them on Facebook at Halo Neuroscience.
LINK FOR SHIRTS/HOODIES IN THIS BLOG POST. IF EVERY PERSON WHO PUT THEIR NAME ON THE BOARD DOES NOT ORDER BY SATURDAY, THE ENTIRE ORDER WILL BE CANCELLED. LIKE IT HAS BEEN SAID A THOUSAND TIMES, THERE IS A MINIMUM IF YOU ALL WANT THIS ORDER.
Wednesday 2.10.16 30:00 EMOM Even: (Snatch + Heaving Snatch Balance + OHS) @ 75-85% Odd: 45sec Cal Row Record total cals ___________________________ Post WOD Core 10-15 Turkish Getups per side or Build up and set a max TGU (must complete on both sides to count)
A total of 15min of work, with 5min of those being focused on getting vertical in some way. The other 10min are going to be about ‘cardio’ output. Be sure to use the rest time to slow their heart rate down and prepare for the next round. Score = Total reps of hip extensions + box over burpees.
During, and directly after exercise, your body is breaking down fuels and tissues to create energy and force. This results in your body needing to repair itself, or recover. http://www.alisocrossfit.com/blog/how-important-is-recovery
The 2016 CF Open is coming! We are pre-ordering shirts through WOD shop who are printing all the shirts and delivering to DogTown on February 24th. So be a part of the new hotness that is DogTown CrossFit 2.0 and join TEAM DOGTOWN with your official DT Open T shirt. Just order online through this link and select to pick up at DT. Yes the shirts are 30 dollars. The time is short they are guaranteed to be printed on American apparel. http://www.wodshop.com/brands/DogTown-CrossFit.html
Tuesday, February 9 - http://www.vaultcrossfit.com/2016/02/tuesday-february-9/
Registration is Open Space is limited * Your own personal CFCP Coach for 8 weeks * Kickoff and Ending with a Benchmark Workout * Goal Setting Meeting * Customized Nutrition Plan * Weekly Bonus workouts to accomplish outside of class * Requires 2x per week CFCP class workouts * CFCP online Wod Journal and Food Log * Before and After Photos * Before and After Measurements * Weekly grading of food logs * Nutrition Seminar with your Coach * Skills Training with your Team * Teammates to help keep you accountable * I Do The Impossible Challenge T-Shirt www.crossfitcp.zenplanner.com
As we evolve our practice here at the gym breath technique becomes increasingly important. Check the vid, wake up early and come play with the Wim Hof breath technique Tuesday 530 am. Monday's Workout Competition FT 1250m Run 20 Push presses (115/75) 30 KB Russian twists (24/16) 40 Burpees 30 KB Russian twists 20 Push presses 1250m Run And Coming Tuesday… [ 43 more words. ] http://crossfitla.com/breathe-2/
CrossFit Counter Culture - Group Class Warm-up Run or Row 400m 15 Ring Row 10 T Push Up 15 GHD Hip Extension 5 min mobility Metcon Linda (Time) 10-9-8-7-6-5-4-3-2-1: Deadlift ,1.5 Body Weight Bench Press, Body Weight Clean, 3/4 Body Weight Accessory work 3 Rounds 15 GHD Sit Up 1 min weighted plank http://crossfitcounterculture.com/2016/02/06/02072016/
Another awesome turn out for Team WOD, so of course we had to flex on ya! #FlexZone #flexonem #JoinTheBest #CrossFitAmethyst #bestbox #crossfit #gymnastics #weightlifting #power #strength #miserylovescompany #StantonStrengthMethod #onlygettingstarted #TeamCFA #onlygettingstronger #bestgym #oakharbor #whidbeyisland #fitfam #functional #fitness #becomeanathlete #amethystathlete #lovelifting #lovefitness #lovelife #supportyourlocalbox #CFA #2016herewecome