DESERT CROSSFIT

"Somethings gotta give!"

Partner WOD

AMRAP in 20 minutes:
One partner carries two bumper plates (15#/25# ea) to end of building and back with pinch grip only.
Other partner performs alternating sets of 25 situps / 25 push press (55#/95#).

Score = total number of situp/push presses completed.

Strong IS beautiful!

 

"It ain't over till it's over!"

10 Rounds:
2 Clean complex (135#/185#)
10 Wallball
2 Handstand pushups

(Clean complex is one power clean, one hang clean, one hang squat clean without the bar touching the ground)

Determination.

 

"Power surge!"

3 Rounds:
200m run
15 pullups

Rest 2 minutes

3 Rounds:
200m run
30 Pushups

Rest 2 minutes

3 Rounds:
200m run
15 Toes to bar

Playtime!  Lookin' at the world with a different perspective......
There's a bunch MORE where these came from!

"Snatch it to me!"

30-20-10
Snatch (65#/95)
Box jump overs

Men on fire!

"Up in the air!"

Skill:  Handstands / handstand walk

Tabata Mash Up:  Hollow hold / superman hold (6 rounds each)

AMRAP in 7 minutes:
3-6-9-12-15-18-21-24
Thrusters (65#/95#)
Chest to bar pullups

Wacky wall walkers!

"Menorah Monday!"

7 Rounds:
4 Burpee deadlift (95#/135#)
3 Burpee powerclean
2 burpee squat clean
1 burpee squat clean and jerk.

**During burpee your hands remain in contact with the bar and your chest touches the bar.

Naughty or nice?  You decide. Check out more pix HERE!

MERRY CHRISTMAS!

Wishing everyone a joyous and wonderful holiday!

"Naughty or Nice."

Partner WOD

21-18-15-12-9-6-3
Deadlift (155#/225#)

One partner runs 400m, the other partner deadlifts.  Each partner must complete each set of deadlifts. If you finish your deadlifts before your partner returns from the 400m run, hold a hollow rock position.

Winter WODderland!

"A Christmakkah musical workout!"

Overhead squat
3-3-3-3-3

A)     21-15-9
        Row (calories)
        Wall balls

B)     Every minute on the minute:
        Shuttle run 10/15 meters (start at 0; go to 10' back to 0; out to 15; back to 0)

Double threat!

"Stocking stuffers!"

Back squat
4RM

AMRAP in 20 minutes:
7 Toes to bar
6 Police pushups
5 Wall walks
4 Burpees
3 Bear crawls (from bars to roll up door)

Congratulations to Theresa and Laura for increasing their deadlift 4RM PRs by 30#!  Awesome job ladies!!!

Hunger

What do you hunger for?

(No, this isn’t about food por*. Get your mind out of the refrigerator.)