Delta CrossFit

Wednesday 11/30/11

Today's W.O.D

"EVA"

5 Rounds of:

800 Meter Run
30 Kettlebell Swings M-2 pood W- 1.5 Pood
30 Pull Ups

Chris doing a Turkish Get Up with Mayra on his arm!

Tuesday 11/29/11

Today's W.O.D

Pt. 1

"Annie"

50,40,30,20,10 reps:

Double Unders
Sit ups

Rest 3 Mins...

Pt. 2

3-3-3-3-3

Overhead Squats

This is what happens when you try to give your cat a bath. They don't like it!

Monday 11/28/11

Today's W.O.D

3 Rounds of:

10 Thrusters M-115 W-85
10 Wall Climbs
20 Toes to Bars

Saturday 11/26/11

Today's W.O.D

"To be announced!"

Don't worry it'll be a good one!

Friday 11/25/11

Today's W.O.D

"DT"

Five rounds of:

155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

The Turkey day crew yesterday! It was a blast, thanks to all that came out and made it a great W.O.D.

Turkey Day 11/24/11

Turkey W.O.D

"To be announced! "

Lets get together and burn some calories before we stuff our faces! Please wear clothing you don't mind getting a little dirty!

HAPPY THANKSGIVING ALL!

Mr and Mrs. Johnston hitting a W.O.D at CrossFit Jackson Hole Wyoming. Way to represent guys!

Wednesday 11/23/11

Today's W.O.D

"Death by Burpee"

On the minute every minute complete:

1 burpee first minute
2 buprees the second minute
3 burpees then third minute
.... Etc etc. till you can complete the number of reps within that minute.

Immediately after your last set complete 75 Grasshoppers.

Tuesday 11/22/11

Today's W.O.D

5 x 15reps Hollow Rocks

5 x 15 Back Extensions

Rest 3 mins...

"Diane"

21-15-9 reps of:

Deadlifts M-225 W-155
Handstand Push Ups

Mayra hitting a workout with the good folks at Crossfit Vengeance, Myrtle Beach South Carolina.

Monday 11/21/11

Today's W.O.D

10,9,8,7,6,5,4,3,2,1 reps:

Back Squat @ 65% of 1RM
Burpee Box Jumps

(complete 100 Meter Sprint between sets)

Congratulations to the newlyweds Marc and Alex! They got hitched this past Friday. Congrats guys!

Saturday 11/19/11

"Team WOD to be announced"

If we don't have enough people, no worries we will have some fun to do!

Congratulations to Chris and the rest of Team Hayward, Firefighter Combat Challenge Team for taking 1st in the United States and 2nd in the world!!! You guys kicked some ass!!

Friday 11/18/11

Today's W.O.D

Find 1RM Power Clean in 12mins.

Rest 3 mins...

5 Rounds:

5 Kettlebell Snatches Right Arm, M-1.5 Pood W-1 Pood
20 (Right Hand) Overhead KB Walking lunges
5 Kettlebell Snatches Left Arm
20 (left Hand) Overhead KB Walking lunges
5 Burpee Broad Jumps

Congrats to Our very own Chris Castillo for being inducted into the Firefighter Combat Challenge Lions Den. To be inducted the competitor has to complete the Firefighter Combat Challenge Course under 100 secs.

Wednesday 11/16/11

Today's W.O.D

AMRAP 20 Mins:

5 Clean & Jerks M-185 W-135
10 Pull Ups
200 Meter Run
15 Box Jumps

Tuesday 11/15/11

Today's W.O.D

Find 1RM Push Press in 15 Mins.

Rest 3 mins...

"JT"

21-15-9 Reps of:

Handstand Push Ups
Ring Dips
Push Ups

Monday

Today's W.O.D

Find 1RM Back Squat in 15 mins

Rest 3 mins...

3 Rounds:

10 Deadlifts M-275 W-185
50 Double Unders

Good luck to our very own Chris Castillo and the rest of Team Hayward Fire at the Firefighter Combat Challenge World Championships. Kick some ass guys!

We'll keep you all informed on the results as they come in!

11/12/11

"workout to be announced!"