Category Archives: Blog

THE WODS FOR 04.11.15

Get the complete list of WODs here!
Click here – Complete list of WODs 04.11.15
***Please note time cap clarification on WOD2 made 04.02.15***

Posted in | Leave a comment

FLOATER for 04.11.15

FLOATER:

3 minute to find a 1rm Snatch

* Can be power, squat or split

Rest 2 minutes, then..

Max unbroken hang power snatch using 50% of their

last completed lift in the above.

* Round to the nearest 5lbs

Example:  if 50% was 93.5… athlete would use 95lbs

Score:  Combine total pounds lifted in 1rm with the

number of completed unbroken reps for […]

Posted in | Leave a comment

WOD 2 for 04.11.15

WOD 2 for 04.11.15
* 8 minute time cap *
5-4-3-2-1 Clusters (squat clean to thruster)
Advanced: (165/115)
Intermediate: (135/85)
Scaled: Thrusters (75/45)
Masters: (115/65)

* After each set, perform the following *
Advanced:
Clapping hand release push-ups (10 for male/5 for female)
5 bar muscle ups
Intermediate and Masters:
10 hand release push-ups
5 (males: chest to bar) (females: pullups)
Scaled:
10 hand release push-ups (females: knees down)
5 (males: […]

Posted in | Leave a comment

04.11.15 Individual Athlete Event

REGISTRATION OPENS 02.16.15!
CLICK HERE TO REGISTER
Affiliate League Individual Athlete Event
Saturday, April 11 @ 3pm
Host Locations
Hemet – CrossFit Renatus
Westminister – Grudge Fitness
Cost 
$60 – Early Bird 02.16.15 – 03.02.15
$70 – 03.02.15 – Sell Out
4 Levels
Advance – Rx all WODs, no movement limitations
Intermediate – Should be able to do DUs, Pull-Ups, T2B, Clean 135/95, Snatch 95/65, Shoulder to […]

Posted in | Leave a comment

01.31.15 HEAT SCHEDULE AND DETAILS

Athletes will receive a details email by 5pm on 01.27.15
CLICK HERE FOR THE HEAT SCHEDULE
CLICK HERE FOR THE WODS

Posted in | Leave a comment

01.31.15 Floater

01.31.15 – FLOATER
2 minutes max calorie row
2 minutes max burpee to box jump (Rx: 30/24″) (Int: 24/20″)
1 minute max calorie row
1 minute max burpee to box jump
* One person starts on the rower & other starts on the burpee to box jump
* No rest between these. 6 minutes total time for a combined rep total.

Posted in | Leave a comment

01.31.15 WOD 2

WOD 2 for 01.31.15!!!
Time Cap: 12 minutes
Advanced Level
100 wallball shots (20/14lb & 10 feet)
* other person must hold bar off ground in locked out deadlift
position (LOAD – 225/155). Any grip is fine.
*once weight is dropped athletes must switch movements
then.. Change weight
75 kb swings (Rx: 70/53)
*other person holds bar off the ground in the front rack
(LOAD […]

Posted in | Leave a comment

01.31.15 WOD 1 RELEASED

WOD 1
* Relay style. Person A completes 1 round, then tags partner in who will complete 1 round. Rotate back and forth until time runs out.
Advance
7 minute amrap
5 Hang Power Snatch (135/95)
10 weighted Pistols (35/26)
* Penalty for breaking up the 5 hang power snatch 5 hand release push-ups

Scaled/Intermediate
7 minute amrap
5 Hang Power Snatch […]

Posted in | Leave a comment

3 HOST LOCATIONS FOR 01.31.15

EXCITED TO ADD A 3RD HOST LOCATION!!!
Grudge Fitness is Westminster will be hosting the 01.31.15 Co-Ed Comp!!!
No need to drive too far from your Box to compete against Teams a 100+ miles away!!!
3 Host Location
CrossFit Renatus (Hemet)
Precision CrossFit (Agoura Hills)
Grudge Fitness (Westminster)
CLICK HERE TO REGISTER

Posted in | Leave a comment

REGISTRATION FOR 01.31.15 OPENED!

Registration is now open for 01.31.15
Click here!

Posted in | Leave a comment