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Today's W.O.D
"Team Workout To Be Announced!"
ATTN DC Members!! If you are interested in ordering any supplements from Stronger Healthier Faster please fill out an order sheet and contact Jimmy regarding your order at jaymes.deltacrossfit@gmail.com. Remember orders for any protein powders must be in orders of 6 and orders for fish oil must be in 12. Order will be going out within the next 3-4 days so hurry up and get your order in.
Fridays 9:30 Class killing it!
Today's W.O.D
Find 1RM or max for the day in 15 mins.
Rest 3 mins...
Complete in 7 Mins:
800 Meter Run
AMRAP Overhead Squat M-115 W-85
Tony and RJ hitting a workout at Lahaina Crossfit. Crossfitting during vacation in paradise, crazy bastards! That's how we roll at Delta!
Today's W.O.D
"Eva"
5 Rounds:
800 Meter Run
30 KB Swings M-2 pood W-1.5 pood
30 Pull Ups
I suggest if you have gloves or some kind of hand protection please use for this workout!!
Tim Johnston- 37:35 James Wolfe-37:51 (In the rain!!)
Man, I can't wait till summer!! Chris rippin!
Today's W.O.D
In 15 mins find 1RM Front Squat...
Rest 3 mins...
Take 50% of number above and complete:
21-15-9 Reps:
Front squat @ 50% of 1RM
Box Jumps M-24 W-20
Toes To Bar
Future DC CrossFitter!
Today's W.O.D
Max reps in 10 minutes of:
Muscle-Up
Ground-to-Shoulder (Male: 185#, Female: 105#)
(You must complete a minimum buy in of 10 Power Cleans and 10 Muscle ups. After that you may break up your reps anyway you want. You may do all Power cleans, or all muscle ups or a combination of both.
if you cannot do muscle ups, Sub 30 Pull ups for buy in. After divide by 3 to get your final score. For example if you do 30 total pull ups then your score would be 10. and that would be added to your shoulder to overhead reps for a final workout score)
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Well the CrossFit Games Open Workout has come to a close. Great job to everyone who participated in this years open. This is just a taste for whats to come in the future. It was a pleasure and honor to see all of you push and give it your all for these workouts. You all should give yourself a pat on the back! It's finally done! Congrats to Tim Johnston, James Wolfe, Desmond Bittner, Chris Castillo and Alex Wisner for placing in the Top 100 in NorCal Region. That's out of over 2500+ competitors! Pretty good for our little gym in Brentwood! I can't wait till next year! We are only getting better!
Wait it's not over yet! Tim, James, and Desmond will be representing Delta at the Norcal Regionals on May 18th - Sunday, May 20th at the Santa Clara Fairgrounds. So save the date so we can have a huge show of support for our fellow Delta CrossFitters!
In addition, we will be making T-shirts for the games. I will be posting it on the white board at the gym and just put your name, size and quantity so we can make an order. Prices to be posted as well.
The Road to the games continues!
Today's W.O.D
CrossFit Games Open Workout 12.5
Complete as many reps as possible in 7 minutes of the following rep scheme:
3 Thruster,
3 Chest to bar Pull-ups
6 Thrusters
6 Chest to bar Pull-ups
9 Thrusters
9 Chest to bar Pull-ups
12 Thrusters
12 Chest to bar Pull-ups
15 Thrusters
15 Chest to bar Pull-ups
18 Thrusters
18 Chest to bar Pull-ups
21 Thrusters
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Today's W.O.D
10 Rounds:
10 Box Jumps M-24" W-20"
15 Push Ups
20 Butterfly Sit-ups
Sweat Angels being made at Delta!
Today's W.O.D
AMRAP 18 Mins:
10 Kettlebell High Pulls M-1.5 pood W-1 pood
2 Turkish Get Ups Right Side
20 Meter Kettlebell Waiter Walk
10 Kettlebell High Pulls
2 Turkish Get Ups
20 Meter Kettlebell Waiter Walk
ATTN DC Members! The East Contra Costa Fire Protection District still needs your help! This Saturday, March 24th, 2012, the ECCFPD will be holding a fundraiser for a fellow brother, Willie West. We understand if you cannot make it to the fundraiser but if you happen to have 20 dollars to spare, it would be much appreciated if you can buy a fundraiser ticket. All proceeds will go towards the Willie West Fund. If you are interested in Purchasing tickets please Contact Jimmy Laughlin at jaymes.deltacrossfit@gmail.com or you may contact me Erik Ureta at the gym. More info is posted above. Thanks everyone!
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In other news, our very own Bill Stillwell be competing in the Woodland Games on Sunday April 29th.
Lets have the Delta Family gather and support our resident Giant and see what he does best. Kick some butt! He will be in the Masters group and will start right at 9 am. There will be at least 8 events, 2 stone throws, 2 weight for distance throws, 2 hammer throws and in the afternoon Weight Over Bar and Caber. More info can be seen on the website below
http://www.saccallie.org/games/
Today's W.O.D
PT 1.
500 Meter Row for time.
Rest 3 mins...
21-15-9
Hang Power Clean M-135 W-95
Chest to Bar Pull Ups
Bill and Blaine after yesterday's workout. Good job guys! Good job everyone!
Today's W.O.D
CrossFit Games Open WOD 12.4:
AMRAP 12 Mins:
150 Wallballs M-20#@ 10ft W-14#@ 9ft
90 Double Unders
30 Muscle Ups
For those who are competing in the open you will have a judge to count your reps and movements. Those who are regularly scheduled for the class will do same workout without a judge.
Today's W.O.D
Work to a heavy 1 Rep Power Clean in 12 Mins....
(doesn't have to be 1RM but if it is good job!)
Rest 3 mins:
5 Rounds:
10 Power cleans @ 65% of number above
15 Pull Ups
15 Knees to Elbows
Today's W.O.
AMRAP 20 Mins:
10 Dynamic Push Ups
15 Air Squats
30 Grasshoppers
Today's W.O.D
PT 1.
4 x 15 reps Hollow Rocks
4 x 10 reps Good Mornings (light weight)
Rest 3 mins...
PT 2.
3 Rounds:
10 Deadlifts M-275 W-185
50 Double Unders
Today's W.O.D
20 Sumo Deadlift High Pulls
20 Power Cleans
20 Front Squats
20 Push Press/Jerk
20 Back Squats
Men-115 Women-75
(on the minutes every minute 5 Burpees)
Congratulations to Delta's Own Cate Carter for officially signing to play soccer with Holy Names University. Great job girl!!
