Roaring Fork Crossfit

Pre WOD

5X3 Snatch

Workout of the Day

“Elizabeth”

21-15-9

Clean (135/95)

Ring Dips

Old Man Taets on the Rings

Results

Pre WOD

With a continuously  running clock, do 1 burpee the first minute, 2 burpees the second minute, 3 the 3rd etc…… until you can no longer keep up with the clock

Workout of the Day

5 rounds for time:

10  Kettlebell clean and press (5 each side)

15 KB swings

20 KB Sumo deadlift highpull

Post WOD

30 Partner Med Ball Sit Ups

Bree's a Star

Mark Works the Kettle Bell

Hmmmm. Kort's SDHP is So Bery Focus Like Ninja

Coach Samson Congratulates Beve for a Good Workout.

Results

Pre WOD

Front Squat 5 X 5

Workout of the Day

As many rounds as possible in 12  minutes:

5 Pullups

10  Hanging dumbbell split cleans

5 Pushups

Post WOD

3 Rope Climbs

Row 200M for time

Obermeyer this!! Nice Form Roger!

Pre WOD

Tabata situps

Workout of The Day

For Time:

Lift 10,000 pounds from the gound to over your head

Example:  135# pounds 74x (clean and jerk/press, or snatch)

100 pounds 100x

75 pounds 133x etc….

The weight you use will determine how many reps you will need to complete.

Once you choose your weight, you stay with it throughout the WOD.

Post WOD

30 Back extensions

Who brought the Kool-aid?

What's up Cuz? Not much, Cuz, what's goin' down?

Results

The morning girls lifting the equivalent of a small truck overhead to start their day

Workout of the Day

“The Filthy Fifty”

For time:

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

The FF with 11 people in 1 class equals controlled chaos

Results

Sorry everyone, there will be no class this SAT 11/14

Pre WOD

With a continuously running clock, do 1 dip the first minute, 2 the second minute, 3 the third, etc….. until you can’t keep up with the clock.

If you can do ring dips, do them

Workout of the Day

For Time:

50 Clean and jerks (#95/#65)

After every 10 C & J’s do 10 pullups

Post WOD

25 GHD situps

Pre WOD

Double under practice

If you have double unders, do 50

Workout of the Day

As many rounds as possible in 20 minutes:

3 Thrusters

5 Hanging power cleans

7 Sumo deadlift high pulls

#95/#65

Post WOD

50 Abmat situps

The 5:30 crew in action

Results

Pre WOD

25 Med ball cleans

Workout of the Day

Overhead squats 7 X 7

Post WOD

As many pushups as possible in 5 minutes

I think most would agree the Overhead squat is one of the most difficult movements to master, especially with any substantial load. It combines several of the 10 general physical skills including strength, flexibility, and balance. Andy shows great form here on his

Edgar looking good as well

Results

Attention : Thursday 11/12 there will be no 7 AM workout

Happy birthday to the United States Marines!

Pre WOD

Tabata squats

Workout of the Day

Press 1-1-1-1-1

Push press 3-3-3-3-3

Push Jerk 5-5-5-5-5

Post WOD

30 Back extensions

Workout demo, CrossFit Santa Cruz - video [wmv] [mov]

Dave shows excellent form here. Notice the upright torso, and a hip angle that is ideal for an explosive generation of upward force on the barbell

Kortney locking out

Results

Pre WOD

Power clean 5 X 5

Workout of the Day

7 rounds for time:

Dumbbell complex  (#30/#15)

Deadlift X 3

Hanging power clean X 3

Push press X 3

Front squat X 3

Post WOD

Reverse tabata hanging L-hold/tuck hold

Results