Delta CrossFit

Wednesday 02/01/12

Today's W.O.D

5 Thursters @ 155/115

12 Lateral Med Ball Slams

15 Toes to Bars

10 Thrusters @ 135/105

12 Lateral Med Ball Slams

15 Toes to Bar

15 Thrusters @ 115/85

12 Lateral Med Ball Slams

15 Toes to Bar

20 Thrusters @ 95/65

You must change your weight accordingly during the workout. 

 

Here is a very good video to watch.  It's always good to know what is in the food you eat.

 

 

 

 

 

 

Tuesday 01/31/12

Today's W.O.D

Tabata Hollow Rock
Tabata Back Extensions

Rest 3 Mins...

21-15-9 Reps:

Deadlift M-225 W-155
Burpee Pull Up

Hey who needs CrossFit when all you need is this for 6 pack abs!

Monday 01/30/12

Today's W.O.D

AMRAP 15 Mins:

20 Grasshoppers

3 Power Cleans  M-165   W-115 (for all lifts)

3 Front Squats

3 Jerks

20 Grasshoppers 

It's never too late to get fit!  So get off your butt and do some work!

 

Saturday 01/28/12

Today's W.O.D

Team workout to be announced!

 

ATTN DC Members!!  The CrossFit Games season is approaching.  Starting February 1st, 2012, registration for the CrossFit Games Open will begin!  Delta CrossFit will be a participating affiliate so if you are interested in seeing where you rank amongst the rest of the CrossFit World sign up and see!  The first step is to make a profile on CrossFit Games Site below.  The first workout will be posted on February 22nd. 

https://games-beta.crossfit.com/mygames/

Friday 01/27/12

Today's W.O.D

"Nancy"

5 Rounds:

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

Wednesday 01/25/12

Today's W.O.D

For time:

Lift a total of 7000 lbs from ground to overhead anyway.

For example: 100 lbs by Power Snatch x 70 Reps = 7000lbs

0r 140 lbs by Clean and Jerk x 50 Reps = 7000 lbs

In addition on the minute every minute 5 Burpees.

 

Here is another inspiring video.

  

 

Tuesday 01/24/12

Today's W.O.D

On Every 1 1/2 min (90 secs) for 15 mins complete:

10 KB Swings M-1.5 pood W-1 pood
5 Strict Pull Ups
5 Strict Toes to Bar

JJ and Jacob doing some work!

Monday 01/23/12

Today's W.O.D

Hang Power Clean

3-3-3-3-3

Rest 3 Mins...

Lalanne Garage Games W.O.D #2

AMRAP 7 MINUTES:

LADDER 1,2,3...
SHOULDER TO OVERHEAD (155/105)
DEADLIFT (275/165)

Just wanted to give Delta's own Chris Castillo a very warm Birthday wish from all his fellow coaches and friends! Yesterday Jan 22nd, was Chris's birthday! 33 years young! His Birthday W.O.D:

33 beers for time!

Love ya man!

Saturday 01/21/12

Today's W.O.D

To be announced!

Here is another video that makes it hard to make excuses!

Friday 01/20/12

Today's W.O.D

Front Squat

3-3-3-3-3

Rest 3 Mins..

100 Burpee Box Jumps for time

 

Here a is a video that Bill the giant shared with us.  Sometimes it's easy for us to complain about the simple things in life or complain about a workout that really sucks.  After watching this video, I don't think I can ever complain about a workout. The guys in this video show us how we all take simple thing, like walking, for granted.  These guys don't have legs but still push themselves to their limits despite there handicap. 

 

Wednesday 01/18/12

Today's W.O.D

"Nate"

AMRAP 20 Mins:

3 Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings M-2 pood W-1.5 pood

Tuesday 01/17/12

Today's W.O.D

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

Power Clean M-185 W-135
Chest to Bar Pull Ups

Mike Habel getting his first muscle up last Friday! Good job dude!

Monday 01/16/12

Today's W.O.D

3 Rounds :

10 Thrusters M-95 W-65
10 Dynamic Push Ups
10 KB Swings M-1.5 pood W-1 pood
75 Mountain Climbers

Chris at the Lalanne Garage Games this past weekend. Great job guys! Video to come!

Friday 01/13/12

Today's W.O.D

3 Rounds (Fight gone bad style):

1 Min AMRAP Power Clean M-155 W-105
1 Min AMRAP 10 Meter Sprints
1 Min AMRAP Front Squat
1 Min AMRAP Double Unders
1 Min AMRAP Shoulder to Overhead

Rest 1 min b/t rounds

Thursday 01/12/12

"Rest Day"

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

ATTN DC Members! This coming Saturday we will be closed. Chris, Tim, James and Whitney will be competing at the Lalanne Crossfit Garage Games in San Francisco. If you are not doing anything Saturday we would love to see you guys there for some support. If you have any question just ask me (Erik),  or Chris and Mayra Castillo regarding more info. Or you can check out:

http://lalannefitness.reachlocal.com/?scid=1201769&kw=7799673:19708&pub_cr_id=1027901367