5 Rounds of:

Bodyweight Back Squat, Max Reps
Push Ups, Max Reps

I’ve decided to name this workout “Catherine”, since we love it!

I Can’t Believe I’m Paying for This… [wmv] by CrossFit NCR. See, other affiliates are crazy too

Workout:
Hang Power Clean
1-1-1-1-1-1-1

I Can’t Believe I’m Paying for This… [wmv] See, other affiliates are crazy too

Training St. Stephen’s Day, 12-1, start attacking that Christmas Turkey weight early!!!

If you want to train any other day over Christmas just let me know

Workout:
As Many Rounds As Possible in 20 Minutes of:
40Kg Overhead Squat, 10 Reps
L-Sit Pull Ups, 5 Reps

(If you’re unable to do L-Sit Pull Ups, please sub 2 pull ups for every L-Sit Pull Up, or 3 Jumping Pull Ups)

Post rounds completed to comments

Training Christmas Eve 12-1 if you can make it.

Jeff & John performing their inaugral Fran on Monday. Every remembers their first Fran. Some day they’ll look back fondly and won’t be able to comprehend just how fit they’ve become.

7 Rounds for Time:

• 5 Tuck Jumps
• 10 Dips (ring dips for bonus points!)
• 15 Hanging Power Snatches, 40Kg

Post times to comments.

Compare to September 13th

Training over Christmas? Post suggested days/times you’d like to get some CrossFitting done in over the holidays and we’ll figure out a schedule.

Happy Birthday Chris!

“Diane”

21-15-9 reps of:
100Kg Deadlift
Handstand push-ups

Post time to comments.

My experience at the Orange County CrossFit Certification – Part 1

Continue reading →

Workout:

Workout:
“Fran”
21-15-9
Thrusters, 45Kg
Pull Ups

Compare to November 24th

Will playing with the new Irish Lifting plates and bar on Saturday (sorry Ruairi, turns out I did have the camera in my bag)

Irish Lifting have already sorted out Ruairi with a good deal on Olympic Weights and delivery and we’re confident they’d do the same for you if you asked nicely.

Workout:
Weighted Pull Ups
1-1-1-1-1-1-1

If you can’t do weighted pull ups, work on as many jumping pull ups you can do before hitting failure. Work on controlling the descent from a pull up, try a 4 count from over the bar to feet touching the ground. When you can’t do this any more, work on holding at the top for as long as you can before descending. This will build up your ability to do pull ups.

Intro to Pose Technique (CFJ Preview)…[wmv][mov]
Intro to Pose Technique Pt 2 (CFJ Preview)…[wmv][mov]