Welcome to CrossFit Rancho Cucamonga. A true CrossFit facility dedicated to providing you with high intensity, fun, effective workouts. Please take a look around and don't forget to check out our "free workout" link.
For time: 5 Muscle-ups 95 pound Back squat, 15 reps 10 Muscle-ups 95 pound Back squat, 30 reps 15 Muscle-ups 95 pound Back squat, 45 reps 10 Muscle-ups 95 pound Back squat, 30 reps 5 Muscle-ups 95 pound Back squat, 15 reps
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Those that can't do muscle ups will do "muscle up progressions" during the warmup or after the WOD. But your modification for the workout will be 2 ring dips for every muscle up.
: Erin, in the true spirit of "sporting events", wasn't real clear on what sport we were playing. So she decided to prepare for both baseball and soccer. Baseball up top, soccer down low....SWEET...
This is a team WOD of 4 people. 3 of the 4 members will be doing work. The person doing the running will determine the amount of time each person stays at a station. It will work like this: At the start of the clock, all stations will begin and will try to get as many reps as possible until the person running is back. At that point, everyone will rotate and tell the oncoming person where to start in the counting. The runner will rest and all others will be doing work. The team with the most reps will win.
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: Look at where the foot is landing. Minimal impact on the body. Gravity is doing all the work.
Ladies don't forget to get your orders in this week. Also, those that already placed an order but haven't paid, please do so. Clothing orders should be done in about 2 weeks.
5 min of Double Unders (5 single unders = 1 DU if needed)
5 min of Burpees
Teams again will be split evenly and can't consist of more than 3 people. Only one team member can perform work at a time and the team with the most reps wins. If your partner has to do single unders, it is up to the team to make an accurate conversion to Double Unders. After each five minute period is over, the coach will yell rotate and at that time you will give out your rep count. ***Here's the catch*** At no time can you drop any piece of equipment from start to finish. This means that someone will always be holding either the wallball, kb or jumprope. If another team spots a piece of your equipment touching the ground, you each will owe 10 pushups at the conclusion of the WOD. Yes this means that your Jump Rope can't touch the ground when not in use. Teams are only allowed to use one jumprope, so pick wisely. This also means that you can't drop the wallball. All members must complete atleast 15 reps of each exercise.
Have you guys noticed that Robert seems to be in the gym everyday? Good job brother, thanks for setting such a good example. For those of you that don't get a chance to workout with Robert, he is a man of very few words, so I'd like to play a game called "What is Robert thinking" in this picture. My guess is that he just noticed that someone was taking a picture of him and he said to himself "damn, I hope my picture doesn't make the blog". Sorry Robert, It did!! What do you guys think?
