Saturday 12/13/16 “Arnie”

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“Arnie”

Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA. He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.

With a single (53/35) kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

Friday 12/12/14

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She really is the happiest dog in the world…..

WARM-UP

3 Slow Rounds

10- alternating lunges

10- Toe- touch squats

10- over head squats w/ PVC

 

STRENGTH

Power clean

3×3 @75%

box jumps

3×5

 

WOD

15 min on the clock:

min 1-5

burpees

min 5-9

air squats

min 9-12

push ups

min 12-15

wall ball sit ups

Thursday 12/11/14

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These two lil dudes (Yoni and Lin) walked into our box about 3 weeks ago and have not missed a class since. When there is no room for them to workout, they sit and cheer everyone else on, they are good kids with a promising crossfit future.

WARM-UP

Tabata Ring Drills

 

STRENGTH

Front squats

3×5@ 75%

clean and jerks

5×3 @ 70%

 

WOD

8 rounds

12 deadlifts (275/155)

10 bar facing burpees

Wednesday 12/10/12

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Top five favorite vegetable dish; Roasted Brussel Sprouts and Bacon….make sure you leave the bacon on top while cooking so that all those delicious bacon juices get absorbed by the brussels.

WARM-UP

3 rounds

10- push-ups

20- hollow rocks

30- air squats

 

SKILL

EMOM 3 rings dips 10 min

 

WOD

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

S2O (135/95)

Ring dips

Wall balls (20/14)

$Cash Out$

Tuesday 12/9/14

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WARM-UP:

5 minute AMRAP

Double Unders

 

STRENGTH

Snatch

2×3 @70%

Snatch deadlift

4×5@80%

 

WOD

Fran

21-15-9

thrusters (95/65)

pull ups

Rest 2 minutes

Annie

50-40-30-20-10

AB mat sit ups

Double unders

Monday 12/8/14

IMG_1456Damn we are good looking bunch….. we attended the “Danielle Antoine Foundation” annual gala on Saturday, great party, awesome people and even a better cause.  #workhard #playharder

Warm-up:

Tabata Row Sprints

 

Strength:

Back squats

5×3 @ 75%

Push press

3×5 @ 75%

 

WOD

20 min AMRAP

50 kb swings (53/35)

50 cal row

Friday 12/5/14

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Warm up

25 high knees

25 heismans

25 jumping jacks

 

STRENGTH

Behind the neck push press snatch grip

3×3 @ 80&

Hang squats clean (high hang)

3×3 @ 85%

 

WOD

For time:

10 pull ups

20 KB single arm OHS (53/35)

30 burpee wall balls (20/14)

20 KB single arm OHS (53/35)

10 pull ups

 

Thursday 12/4/14

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Port Richmond boys variety track team doing some foam rolling after a tough workout.

Warm-up

Latter drills

 

STRENGTH

Snatch

3×2 @85%

Front squats

5×3@87%

 

WOD

20 min AMRAP

10 box jump overs (24/20)

20 KB swings (53/35)

30 double unders

 

$$cash out$$ 50 ab mat sit ups

Wednesday 12/3/14

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We all can use a little help from a friend.

Warm up

Yoga stretch

 

SKILL

Muscle up progressions

Hand stand progression

 

WOD

Row 1k

1 min rest

Row 2k

2 min rest

Row 1k

1 min rest

Tuesday 12/2/14

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Warm up

3 rounds

25 double unders

5 jack squats

 

STRENGTH

Clean and jerk

3×1 @ 90%

Snatch balance

2×2 @87%

 

WOD

15-12-9-6-3-6-9-12-15

Hang cleans (155/95)

HSPU

Monday 12/1/14

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Who said, “white man can’t jump”

Warm up

2 rounds

4 inch warms

6 wall squats

 

STRENGTH

Push press

5×3 @ 87%

Max Height

Box jumps

 

 

WOD

4 rounds for time:

5 Thrusters (135/95)

7 Ring dips

9 deadlifts  (135/95)

**every minute 2 bar hoping burpees**

 

Friday 11/28/14

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Warm up

Tabata plyo push ups/on weights

 

Strength:

Snatch deadlift 3×7@ 75%

Back squat 4×7 @75%

 

WOD:

5 rounds for reps:

2 min of double unders

2 min of cal row

2 min of kb swings (53/35)

Thursday 11/27/14

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From my family to yours Happy Thanksgiving!

“Thanksgiving WOD”

7 Rounds

1 min row

1 min box jumps (30/24)

1 min Pull-ups

1 min KBs (53/35)

1 min REST

 

Wednesday 11/26/14

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As some one who loves to cook, Thanksgiving is definitely one of my favorite holidays.  I Just picked up a 35lb farm fresh turkey heading home to give her a bath in a nice citrus brine and get her ready for the big day tomorrow.

Warm-up

Bring sally up air squats

 

SKILL

EMOM 8 min 3 ring dips

Front squats 4×4 @85%

 

WOD

5 rounds

5 Squats cleans (135/65)

7 Box jumps (30/24)

Every 2 minutes 10 over the bar burpees