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Wednesday 04-16-14

SKILL

The Kip

WOD

10 Rounds of:
10 Toes To Bar
10 Ground to Overhead, #95/#65

For Time

EDGE

2 Position Snatch (Hi-Hang, Low-Hang 2″ from floor): 7 singles working to a 1RM for the day.

Unison

CrossFit Rancho Cucamonga is proud to present the first series of WOD Competitions for 2014. This is our “Bonnie & Clyde” Series. Athlete’s will consist of one male and one female, in what will be a test of the fittest couple of 2014. There will be an “Advanced” and “Intermediate” division, so all can play! Although this is an “in-house” competition…only one person on the team has to be a member of CFRC. So this means, a partner can have a friend join them if they aren’t a member. This comp will have a limited number of participants allowed. Click Here for more information.

quote openDon’t cry because it’s over. Smile because it happquote closeened. (Dr. Seuss)

 

 
 

Tuesday 04-15-14

WOD

5 Rounds of:
10 Burpees
20 KBS, #70/#53
30 Sit Ups
40 Squats
Rest Exactly 2 minutes between rounds.

EDGE

Work up to a heavy (not max) set of: Power Clean + Front Squat + Jerk.

quote openA woman’s mind is cleaner than a man’s: She changes it more often.quote close (Oliver Herford)

 

 
 

Monday 04-14-14

WOD

“Fore”

4 Minutes of Clean and Jerks, #135/#95
4 Minutes of Rowing for Calories
4 Minutes of Burpees

Your score is the sum of all three movements. There is no rest time between movements.

EDGE

Back Squat 6 x 6 @ 70%

DJ Lucky Lou 14.5

quote openSell yourself short on nutrition and you’re selling yourself short on maximizing your physique developmenquote closet. (Ernie Taylor)

 
 

Sunday 04-13-14

Open Gym 10:00am – 12:00pm

Suggested WOD

“Helen”

3 Rounds of:

400m Run

21 Kettlebell Swings #53/#35

12 Pull-Ups

For Time

EDGE

Find 1 Rep Max Squat Snatch

Peggy

Edge programing has begun. This week will be your opportunity to find your 1 Rep Max for many of the fundamental movements seen in CrossFit. Edge programming’s strength component is based on your 1RM so this week is very important. Take it seriously.

quote openStrength is happiness. Strength is itself victory. In weakness and cowardice there is no happinessquote close. (Daisaku Ikeda)

 
 

Saturday 04-12-14

WOD

“Fight Gone Bad”

3 rounds:

1:00 Wall Balls

1:00 Sumo Deadlift High Pulls #75/#55

1:00 Box Jumps 20″

1:00 Push Press #75/#55

1:00 Row for Calories

1:00 Rest

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for the best score. One point is given for each rep, except on the rower where each calorie is one point. This workout will be done in heats so you can have someone count your reps.

EDGE

1 Rep Max Front Squat

Got a lil’ Captain in ya?

Edge programing has begun. This week will be your opportunity to find your 1 Rep Max for many of the fundamental movements seen in CrossFit. Edge programming’s strength component is based on your 1RM so this week is very important. Take it seriously.

quote openWe don’t know who we are until we see what we can doquote close. (Martha Grimes)

 
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