Delta CrossFit

Saturday 10/01/11

Today's W.O.D

"Team W.O.D to be announced"

Friday 09/30/11

Today's W.O.D

"Isabel"

30 Power Snatches for time

Men-135#  Women-95#

Douglas getting his first muscle ups yesterday!  Way to go dude!

 
 
 
 

Wednesday 09/28/11

Today's W.O.D

10 Rounds:

3 Muscles Ups
5 Deadlifts M-225 W-155 
7 Burpee Broad jumps M-6ft W-4ft
30 double unders

Tuesday 09/27/11

Today's W.O.D

Tabata:

Hollow Rocks
Back extensions

Rest 3 mins...

AMRAP in 12 minutes:

1 Deadlift 90% of 1RM
2 Handstand Pushups
3 Ring Dips
4 Clapping Push Ups

Monday 09/26/11

Today's W.O.D

5 Rounds:

5 Clean and Jerks (anyway ground to overhead). Men-185 Women-135
10 Tire Flips
10 CTB Pull Ups
400 Meter Run

Picture from last Friday Night Lights. Good times had by All!!

Highlander strength competition!

  Highlander Strength Challenge! Sanctioned by the North American Highlander Association http://www.nahighlander.com/ Sunday November 6th, 2011   11:00 AM - 5:00 PM basic throwing instruction for novices at 10:00 am Shaffer Field, Scotts Valley, California  If you missed Bill this weekend competing at the games in Dixon. Don't worry you can see him compete at this event. Let's go to this one and show him support!  

Friday 09/23/11

Today's W.O.D

"Karen"

150 Wall Balls for time

Men-20# 10ft mark  Women-14# 8ft mark

Don't Forget!

This Friday night lights will be a CrossFit expedition impossible. Bring a team! Bring anyone to create a team of 2-4
Teams of less then 4 will be doing more work then a team of 4. So try and make a team of 4.
If your bringing someone who doesn't CrossFit with us, be early to sign a waiver.
Friday 7-9pm BYOB for post challenge celebration.

Wednesday 09/21/11

Today's W.O.D

"Fight Gone Bad!!"

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.

3 Rounds:

Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Tuesday 09/20/11

Today's W.O.D

Day 2 of the Benchmark week.

"Helen"

3 Rounds of:

400 Meter Run

21 Kettlebell Swings

12 Pull Ups

(Remember, if you feel like you can make the leaderboard, let the coach know)

Mike just finishing his first RX'd Fran.  Great job dude!

 

Monday 09/19/11

Today's W.O.D

The next Two Weeks will be Benchmark W.O.D week.  So all the workouts will Bench Mark workouts that are on our leader board.  For those who feel that they can make the leader board, you must do the workout prescribed and you must let the coach know that you will be shooting for a place on the board so he/she may make it official.  

What better to be the First W.O.D for the week:

"Fran"

21-15-9

Thrusters Men- 95 Women-65

Pull Ups

 

This was a busy week for the some of our Delta CrossFit Family. 

Congratulations to Shawn, RJ, Tony, Andrea, Chris and Albert for completing the grueling Tough Mudder Race this weekend.  Way to represent Delta guys! 

 

And on the other side of town... The Wolf Pack is at it again.  Completing the first Annual Delta Harvest 10k.  Congrats to, Mayra, Shannon, Krystin, Netty, Rachel and the newest member Kalani!

 

Friday 09/16/11

Today's W.O.D

"Nancy"

3 Rounds:

400 Meter Run
15 Overhead Squats M-95 W-65

Friday night lights challenge

Tomorrow night will be our first Friday night lights challenge.
It will be a team challenge.
Show up at 7pm and plan to be done with the challenge around 9. Friends and family ok.
Come down and workout under the lights! Then stick around for a beer. Feel free to BYOB!

Thursday

"Rest Day"

Come in and make up a workout you missed or work on something you suck at. Otherwise rest up!

There's a new Laughlin in town!!

Congratulations!

Jimmy holding his niece Olivia born yesterday, 7.0 lbs

We're relieved everything ended up ok with both little Olivia and your sister Jessie.

Wednesday 09/14/11

"McGhee"

Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

 

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.