Delta CrossFit

Modified schedule for the next couple of days

We will be open for early morning classes.  Last class will be noon class on 12/31 and closed for the remainder of the day.

CLOSED 1/1/2016 !!!!!

Regular Schedule Saturday 1/2/2016

Have a Happy and safe NEW YEAR!!!

Thursday 12/31/2015

Strength:

Every 2 minutes, for 10 minutes (5 sets):

Snatch + 3 Overhead Squat Build in load over the five sets.

 

Conditioning:

Amrap 12 minutes

3 Power Snatches (135/85)

5 OH Squats

7 box jump overs 30/24

Focus on good technique

 

Wednesday 12/30/2015

Strength

In 15 minutes: 

3x10 Bench Press @ 75%

3x10 Bent Over Barbell Row

Conditioning 

AMRAP 15 minutes

9 C2B pull ups

12 KB Snatches (53/35)

15 Abmat Sit Ups

EMOM 10 Burps

Tuesday 12/29/2015

Boot Camp WOD is Back

0:00-10:00 Warm Up

10:00-15:00

10 V-Ups

10 Push-Ups

20 Mtn Climber

15:00-20:00

Wall Balls EMOM 3 burpees

20:00-25:00

30 DU/60Singles

10 Goblet Walking Lunges (53/35)

25:00-30:00

20 American KB Swings

10 Box Jumps

30:00-33:00

Wall Squat

Monday 12/28/2015

Strength:

Every 90 seconds x 4 sets

5 back squats @ 75%

 

Conditioning:

Three rounds for time of:

10 Bodyweight Back Squats
20 Pull-Ups
150 Meter Farmer’s Walk (Heavy)
Complete 3 burpees each time you set the weight down on your walk. 

16 minute time cap

Thursday 12/24/2015

12 Days of Christmas

1 Deadlift 275/185 

200 Meter Run

3 HSPU

4 Box Jumps

5 Sit Ups

6 Burpees Broad Jumps 

7 Wall Balls

8 Overhead Walking Lunges  M-45# W-25#

9 KB Swings 1.5/2 pood

10 Push Ups 

11 Toes to Bar

120 double unders/3x singles  

Just like the song.. First day of Christmas 1 deadlift. On second day of Christmas 200 meter run and 1 deadlift.

 

 

 

 

 

 

 

 

 

Wednesday 12/23/2015

Show up with your ugly sweater/holiday sweater or ELSE!!!

 

WOD:


Complete as many rounds as possible in 7 minutes of: 

Run 200m

20 DB/KB Snatch (10x each arm)

**Rest 3 minutes 

7 min:

40 Double Unders/80 singles

15 Hand Release Push Ups

**Rest 3 minutes

7min:

20 Box Jumps (24/20)

7 Power Cleans (95/65)

**If you do not have on a festive sweater you owe 20 burpees and 25 mountain climbers while the class rests during each of the 3 minutes rest periods. ALSO, you do not have to wear your sweater during the workout :) just make sure to wear it into class.

 

Tuesday 12/22/2015

Strength:

Push Press 3-3-3-3-3-3-3-3 (increase each round)

 

Conditioning:

1000M Row (If rowers not available, stagger or run 1000 meters)

50 Wall Ball Sit Ups (20/14)

40 Push-ups

30 Box Jumps (24/20)

20 Burpee Pull-Ups (scale jumping pull-ups)

10 Medicine Ball Cleans

18 min time cap

 

Monday 12/21/2015

Strength:

Front Squats 

5-4-3-2-1-1 (work to a heavy front squat)

 

Conditioning:

15-12-9-6-3

Thursters (adv 135/95) (int 115/75)

Burpees

 

400m run cool down 

Friday 12/18/2015

Warm Up:

3 minute plank as a class

*whenever someone drops, class owes 50 mtn climbers

 

Strength:

“The Bear Complex” 

Without stopping or dropping the bar, complete the following sequence, seven times:

Power Clean;

Front Squat;

Push Press (have bar land behind head, in rear-rack position);

Back Squat;

Push-Press (have bar land on chest, in front-rack position).

Once you’ve completed the sequence seven times consecutively without stopping, drop the bar. Add weight if ready, or work on technique and attempt another sequence of 7.

 

Repeat for a total of five rounds.

 

 

 

Thursday 12/17/15

Today's W.O.D

For time:

400m Run w/wall ball
50 Goblet Squats 53/35
150m Suit case Carry 53/35
50 Goblet Lunges
400m Run w/wall ball
50 KB Push Presses 53/35
150m Suit case carry
50 Russian Twist
400m Run w/Wall ball

Wednesday 12/16/2015

Strength:

Every 90 Seconds x 5 sets, 3 Deadlifts @ 80%

 

Conditioning:

7 Rounds of:

10 Bodyweight Deadlifts

200m Sprint

 

400m Cool Down/Stretching

Tuesday 12/15/2015

Strength:

Three sets of:

Bulgarian Split Squats x 10 each leg (75/53)

Max Strict Pull Ups 

 

Conditioning:

In teams of two, you and your partner will move through five stations trying to score as many reps as possible in the following:

3 rounds

60 sec of KB Swings (american)

60 sec of Rest

60 sec of Push-Ups

60 sec of Rest

60 sec of Box Jump Overs

60 sec of Rest

 

Monday 12/14/2015

Strength: 

Pt. 1 3x10 Jumping Barbell Back Squats (45/33) 

Pt. 2 Every 90 seconds for 4 sets: 6 back squats at 70%

 

Conditioning:

EMOM for 12 minutes

5 burpees

10 wall balls

7 box jumps

12/11/2015

HAPPY FRIDAY!

Strength:

Every 2 minutes for 5 rounds complete:

Power Clean + Hang Clean + Front Squat

*add weight each round, or work on technique

 

Conditioning:

Buy in 400m run:

Then complete:

21-15-9

Hang squat clean (115/85) 

Ring Dips (Modify Bar, box, or parallets)

 

Time Cap: 15 minutes