Delta CrossFit: December 2011

Saturday 12/31/11

Today's W.O.D

Last Day of 2011! Let's go out with a bang!!

10 Front Squats M-135 W-95
1 Burpee
200 meter run
9 Front Squats
2 Burpees
200 Meter run
8 Front Squats
3 Burpees
200 Meter run
7 Front Squats
4 Burpees
200 Meter run
....
....
3 Front squats
8 burpees
200 meter run
2 Front Squats
9 Burpees
1 Front Squat
10 Burpees
200 Meter Run

Today is Whitney's Birthday!! Happy Birthday Whit!! We love ya!!

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Friday 12/30/11

Today's W.O.D

"Crossfit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

(You'll only get three attempt for each lift so warm up accordingly)

RJ getting his first muscle up! Strong work man!

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Wednesday

Today's W.O.D

AMRAP 20 mins:

3 Muscle Ups
6 Clapping Push Ups
9 Dumbbell Thrusters M-35# W-25#

Happy Birthday to the Gym's mini firebreather, JJ! Happy 9th Birthday Little Buddy!

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Tuesday 12/27/11

Today's W.O.D

Work to a Heavy Clean in 15 Mins.

Rest 3 Mins..

3 Rounds of:

10 Handstand Push Ups

5 Cleans @ 75% of Previous Lift

15 Chest to Bar Pull Ups

No heavy lifting but these guys are also bad ass mofo's!

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Monday 12/26/11

Today's W.O.D

"Kelly"

5 Rounds:

400 Meter Run
30 Box Jumps M-24 W-20
30 Wallballs

Saturday crew doing work on Christmas Eve! Great job guys!!

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Saturday 12/24/11

It's Christmas Eve!

What better way to start the Christmas festivities by doing a pre Christmas WOD! So come join us for the morning class so we can all bust our butts before we stuff our faces and celebrate Christmas!

Today's W.O.D

"12 Days of Christmas"

1 Power Clean M-205 W-135

2 Muscle Ups

3 Wall Balls

4 Box Jumps

5 Sit Ups

6 Burpees

7 Toes to Bar

8 Pull Ups

9 KB Swings 1.5/2 pood

10 Double Unders

11 HSPU's

12 Ring Dips

Desmond hitting 465 yesterday. Great Job dude! Great job to everyone that PR'd yesterday.

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Friday 12/23/11

Today's W.O.D

"Annie"

50,40,30,20,10 reps:

Double Unders
Sit Ups

Remainder of the class....

Find 1RM Deadlift

Ryan getting his first Muscle up this week! Way to go man!!

Posted at 09:25 PM | Permalink | Comments (0) | TrackBack (0)

Wednesday 12/21/11

Today's W.O.D

4 x 10 Hollow Rocks

4 x 15 Back Ext.

Rest 3 Mins....

AMRAP 15 Mins:

3 Deadlifts M-275 W-185

9 Burpees over Barbell

3 Muscle Ups

Bill the giant was so kind enough to share a delicious soup recipe. It's Tomato Basil Soup. It's a very rich soup for those freezing night.

Tomato Basil Soup:

1 Cup Butter

1 Cup flour

(Melt Butter and stir in flour; cook for 5 minutes on low heat.

Then add the following to the above:

24 oz Can Diced Tomatoes

6 1/2 Cups of Tomato Sauce

2 Tsp of Kosher Salt

2 1/2 Tsp of coarse back pepper

2 Tsp of Dried Basil.

Then add 2 Qts of Heaving Cream and Simmer for 20 Minutes.

On a Side note check out these Strong Ass Mofo's lift some weight! I can never get tired of watching this. Now stop sitting on your but and lift some weights!

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Tuesday 12/20/11

Today's W.O.D

"Grace"

30 Power Clean and Jerks for time.

Or

"Isabel"

30 Power Snatches for time.

Posted at 10:46 PM | Permalink | Comments (0) | TrackBack (0)

Monday 12/19/11

Today's W.O.D

"Filthy Fifty"

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Winner of this weekends iTunes card! Way to work Tal!