DESERT CROSSFIT

    

Desert CrossFit....the valley's ORIGINAL and longest standing CrossFit training facility.

Voted "Best of the Best" for Best Fitness Club/Gym in the Coachella Valley!

 

"Stand and deliver!"

5 Rounds:
Run 400 meters
12 Deadlifts (BW)
12 Burpee box jumps

Holy kick a$$ Paleo Challenge Batman!  Saturday marked the start of Desert CrossFit's biggest Paleo Nutrition Challenge EVER.  54 participants!  It's gonna be an epic adventure in transformation!

Ladies and gentlemen...

IT'S PALEO CHALLENGE TIME!

Let the transformations begin!

 

 

That's right......GIRL POWER!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Maggie......213# deadlift 1RM!

Brandi.....213# deadlift 1RM!

Kristen....228# deadlift 1RM!

Cynthia....243# deadlift 1RM!

Fierce ladies!  FIERCE!!!

"The mad dash!"

12 Rounds:
1 Clean + 3 Front squats every minute on the minute.  Use 85% of front squat 3RM.

3 Rounds:
Run 400 meters
10 HSPU
15 Pull ups
20 OH Squats (65#/95#)

Finish with 400m run.

Ethan shoots for the moon!

"Necessary roughness!"

AB Mat Situps - Max reps in 1 minute
1 minute recovery.
Repeat for a total of 3 rounds:

Doulbe Under Practice - 5 minutes

"Football Gone Bad"

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.

1. DB Thrusters (30#/45#)
2. Box jumps
3. Push ups
4. Double unders
5. Row (calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Mobility work?  Or hostages?

We considered getting a new banner......but Allie is so much more decorative!

"Sink your teeth into THIS!"

Power Cleans
12 Rounds:
3 reps every minute on the minute.  Use 85% max.

Toes to bar - Max reps
2 minutes recovery.
Repeat for a total of 3 rounds.

"Karen's Revenge"

For time:
150 Wall Ball
*Every time the ball is dropped, complete 3 plyo lunges - 5R/5L

Nancy asks the all important question "Is this Paleo?".

"The thrill of your life!"

Sumo Deadlift
5-5-5-5-5
(Increase the load each set)

5 Rounds:
5 Snatch Complex
Rest 2:00 between rounds
(Try to increase load each round)

1 Complex: 1 Power Snatch, 1 Hang Squat Snatch, 1 Snatch Balance, 1 Overhead Squat. (Touch and go)

While you were sleeping.....the 5:45am class was gettin' after it!

 

"Disco Monday!"

(You know what that means?)

Back squat
5-5-5-5-5

Ring dips - Max reps
Rest 2 minutes     

21-15-9
Thrusters (80#/115#)
Power cleans

 Highlights from Saturdays WOD "Never gonna stop!".  More fun HERE!

Wall sit bonding!

"Desert Crippler!"

5 Rounds: 
10 Squat cleans (95#/135#)
5 Power snatchs  

Cash out:  Run 1 mile

DCF radio darling Kristen Kelly shows us the CrossFittiest place on earth!

 

"Never gonna stop!"

Partner WOD

AMRAP (as many rounds as possible) in 25 minutes:
5 Push ups
10 KB swings
15 Squats

Athlete A holds the plank while athlete B goes through 5 Push ups, 10 KB swings, 15 Squats.  Then athletes switch.  Complete as many rounds as possible as a team.  If the plank is dropped early the round isn't complete.

Girl power rules! 

The ladies of DCF once again demonstrate that strong is beautiful! Great class Friday girls!!!

"Exceeding expectations!"

Split jerk
3-3-3-3-3

6 Rounds at each station of 30 seconds ON, 20 seconds OFF for for max reps
Back Squats (65#/95#)
KB clean and press
Knees to elbows

Score is total completed reps.

Sumo!