Delta CrossFit

Today's WOD 03/01/16

Pt.1

Push Press

Increase weight after each set

3-3-3-3-3

 

Pt. 2

Team of 2

50 T2B

75 thrusters 95/65

100 Box jumps

125 ball slams

150 squats

200 v-ups

While one teammate works on the chipper the other will run 200 meters

23 minute time cap

 

Today's WOD 02/29/16

Pt.1

Tabata sit ups


Pt. 2

12 min AMRAP

1 tgu each side 35/53

12 Russian swings

12 goblet squats

6 snatches each side

Live Lean Challenge Pot Luck

Hey guys for those of you that do not have a FB. We will be holding a pot-luck on Sunday at The Castillo house. Please bring one of you favorite dishes that you prepared during the challenge to share with everyone.  Also if you would like to share your recipe bring a copy.

Please text Mayra letting you know you are coming. We will text you the address. Or if you have any questions just let us know. You guys are more than welcome to come over at 2 p.m.

 

Today's WOD 02/26/16

16.1

AMRAP 20 minutes

Rx

 

25-ft. overhead walking lunge   95/65

8 burpees

25-ft. overhead walking lunge

8 chest-to-bar pull-ups

 

 

Scaled

 

 

25-ft. front rack walking lunge 45/35

8 burpees

25-ft. front rack walking lunge

8 jumping chin-over-bar pull-ups

 

*If you are not doing the open, you can lunge in place.

 

For those of you attending Friday Night Lights , it's going to be fun!

 

 

Desmond at Regionals 2012

 

Today's WOD 02/25/16

"bring sally up"

then.....

4x20 russian twists

4x90 second plank holds

then.....

mobility coach's choice.

 

 

Today we will find out what the first workout for the 2016 open will be! Here we go ,16.1!

If you are still on the fence. Just do it. It is a fun experience. The funnest part is coming together and cheering each other on.

 

Throwback Thursday...........Delta CrossFit's Team at 2013 NorCal Regionals

Today's WOD 02/24/16

Pt.1

AFAP 1 mile run

Pt.2

12 min AMRAP

5 hspu

7 deadlifts 205/155

30 double unders ( 3 to 1 ratio)

 

James at 2012 NorCal Regionals

 

 

 

Today's WOD 02/23/16

40,30,20,10

hang power cleans 95/65

wall balls

box jumps

emom 5 burpees

17 minute time cap

Timmy J at Norcal Regionals 2012

Today's WOD 02/22/16

" Angie"

for time:

100 pull-ups

100 push-ups

100 sit-ups

100 squats

 

Congratulations to Alex and Kelly 9on their new arrival!! Baby Samuel is here. 6lbs 13 oz. We can't wait to meet him guys!

 

Today's WOD 02/19/16

 

pt.1

4X3 reps @ 70% of 1 rm 

 

pt.2

12 min AMRAP

5 power snatches 95/65

10 OHS (same weight)

30 double unders (3 to 1 ratio)

Congratulations to Nicole Diaz for winning the North Coast Section girls wrestling championships in Albany, Calif. This past Saturday Feb. 13th. Nicole won the match 5-0 in the 150 pound weight class. 

You can look for more pictures of Nicole in the Mercury News

 

http://photos.mercurynews.com/2016/02/13/ncs-girls-wrestling-championship-at-albany-high-school/#20

today's WOD 02/18/16

for time:

run 1 mile

50 barbell step-ups 24/20

run 1 mile

50 barbell step-ups

run 1 mile

Today's WOD 02/17/16

pt.1

5x5 reps @ 70% of 1rm deadlift

pt.2

5 rounds

10 deadlifts  225/155

10 hand release

15 boxjumps

30 mountain climbers

 

Today's WOD 02/16/16

pt.1

7x5 strict pull-ups unbroken

 

pt.2

22 minute AMRAP

 

15 pull-ups

20 Goblet Squats 53/35

15 v-ups

400 meter run

 

The open is starting 2/25 who is ready for some fun. Here is a flashback to Aromas 2009.

Today's WOD 02/15/16

Team's of 4 complete

200 power cleans 95/63

200 wall balls

200 box jumps

200 american swings

Round Robin:

1 person per station. EMOTM each teammae will compete 10 burps and then rotate to another movement. Keep rotating every minute after the burps till chipper or time is over.

30 minute time cap

Today's WOD

pt.1

In 10 minutes find a 3 rep max thruster

pt.2

AMRAP 20 minutes

200 m run

15 push press 115/75

30 sit ups

20 walking lunges (weight same as pp)

 

Today's WOD 02/11/16

 

6x400 meter sprints

rest 2 min rest between sets

8x200 meter sprints

rest 90 seconds between sets