Delta CrossFit

Wednesday 6/1/16

6 rounds for time

10 box jumps

20 goblet squats 53/35

30 oh lunges

100m suitcase carry

 

 

Tuesday 5/31/16

pt.1

In 12 min. find a 1 rep max power clean

 

pt.2

10 min amrap

10 power clean and jerk @70 % of above number

30 double unders

 

one of the classes at the start of "Murph"

 

 

Monday 5/30/16

   Every year we join the CrossFit community and participate in "Memorial Day Murph". We will be holding two early morning classes to show our appreciation for those that have fallen while protecting the freedoms we enjoy as a nation. Once you finish your last rep report to the bell and ring three times to bring them home. We ask that after you finish your workout to give support to those that are still working towards completing their reps. 

 

 

 

 

 

Friday 5/27/16

pt.1 

3x3 power snatch @ 70 % of 1 rm

 

pt.2

5 rounds

 

3 hang power snatches 115/75

7 overhead squats

10 box jumps

200 meter run

thursday 5/26/16

 

active rest day

5x500m row  afap

one person rows while one person rests

 

pt.2

mobility

coach's choice

Wednesday 5/25/16

pt.1  

5x5 Push press @ 70 % of 1rm

pt.2

15 min amrap

10 pushpress 95/65

20 later jumps over barbell

30 front rack lunges

 

ok so we've had to wait to get the results from the Contra Costa Throwdown and we finally know the results. Congrats to  Britt and Heather who 1st in the women's rx division! Samir and partner took 5th, Frank and Steve took 24th in men's rx.  It was Jessica Gallardo's first comp with Cate in the women's scaled.  They placed 15th.  Over in San Jose in the Extreme Box Top competition. It was teams of three. Jill, Mayra and Stacey took 4th in the scaled division. Eric, Joe and Raul took 9th in the men's scaled. Chris, Chris, and Chris took 10th, Kyle, Kyle and Jose took 11th in the men's rx division.  Awesome job to everyone who competed!!! Congrats Britt and Heather!!! way to represent!

Tuesday 5/24/16

 

7 rounds

15 knees to elbows

15 hand release pushps

30 russian swings 53/35

400 meter run

Monday 5/23/16

pt.1

5x10 back squat @65%

 

pt.2

10 min amrap

10 thrusters 115/75

10 pull-ups

10 box jumps

Friday 05/20/16

pt.1

in 12 min work to a heavy clean

 

pt. 2

10,9,8,7,6,5,4,3,2,1

hang cleans 115/75

pull ups

20 double under after every set

 

As you all know.  We try and choose a member that has stood out to us in many different ways every quarter. This past quarter we chose Jessica Gallardo.  We have seen her not only become a badass, but have seen her transform herself.  We admire her humility in which she carries herself. Here is her video.

https://www.youtube.com/watch?v=zF-Q3_1JgXk

 

 

Thursday 5/19/16

Wednesday 5/18/16

pt.1

Every 60 seconds for 5 sets

3 deadlifts @ 80%

 

pt.2

10 min amrap

5 deadlifts 225/155

15 sit ups

4:30 a.m. class

Hi Guys, the 4:30 a.m. class is officially 4 days a week. Monday's, Tuesday's, Wednesday's and Friday's.  Please remember if you sign up to attend this class, make sure you are committed to attend as a courtesy to the coach that is also committing to be there for you at this time.  Thank you.

Tuesday 5/17/16

6 rounds 

6 tgu

20 kb pushpress 53/35

20 russian twists

20 box jumps

60 mountain climbers

 

25 min time cap

Today's WOD

Pt.1 5x10 front squats @65% of 1rm Pt.2 12 min AMRAP 10 toes 2 bar 100 meter run 10 power snatches 115/75

Friday 5/13/16

Today's WOD

Pt. 1

In 10 minutes find a 1 rm thruster ( from the ground)

 

pt.2

12 min amrap

5 muscle ups

5 thrusters at 70%