Saturday June 20, 2015

CrossFit Valley Center – CrossFitTEAM WOD! 8:00 AM at the Gym – bring a friend!Warm-upThe Throwback (No Measure)400 m run 3 rounds: 10 leg swings 10 squats 10 push ups 10 sit ups 5 pull ups 5 dipsWODMetcon (Time)Teams will each receive a deck of cards. One...

Friday June 19, 2015

CrossFit Valley Center – CrossFitWarm-upStretch It Out (No Measure)800m run or 1000m row 3 sun salutations 25ft each: inchworm lunge twist walking knee raises 10 glute bridges 10 supermans (3 sec hold) 10 hollow rockWODDeadlift (3-3-3-3-3)Record weight for the...

Thursday June 18, 2015

CrossFit Valley Center – CrossFitWarm-upThe CrossFit Warm-up (No Measure)3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups DipsWODMetcon (Time)3-minute handstand hold 100 squats 50-meter handstand...

Wednesday June 17, 2015

CrossFit Valley Center – CrossFitWarm-upThe AMRAP (No Measure)400m run 4 minute AMRAP: 6 med ball cleans 8 push ups 10 sit upsWODMetcon (AMRAP – Rounds and Reps)15 Minute AMRAP 50-lb. dumbbell squat snatches, 5 reps, left arm 50-lb. dumbbell squat...

Tuesday June 16, 2015

CrossFit Valley Center – CrossFitWarm-upWarm Up – Stretch It Out (No Measure)800m run or 1000m row 3 sun salutations 25ft each: inchworm lunge twist walking knee raises 10 glute bridges 10 supermans (3 sec hold) 10 hollow rockWODMetcon (Time)15-ft. rope...