Saturday April 27th 2013

WOD “Vengeance” In memory of HMLA-469, callsign “Vengeance” and the seven Marines who, on February 25th 2012, died in one of the deadliest aviation training accidents in years. The Marines were: LtCol Thomas A. Budrejko, 37, served as an AH-1W Cobra pilot and executive officer of HMLA-469. LtCol Budrejko, who lived in Temecula but grew up in Montville, Conn., joined the Marine Corps on May 24, 1996. He served...

Friday April 26th 2013

Trevor and Lauren WOD A. Back Squat @ 55-60% X 3 reps X 9 sets – rest :45 sec B. Bench press @ 55-65% X 3 reps X 10 sets -rest :45 sec C. For time: 20 Push Press (100/70) 20 Overhead squat 20 Front squat 20 Strict press 20 Overhead squat

Thursday April 25th 2013

Susan   WOD Prep… 800 Meter run X 10 each Leg swings (front and back/lateral) Hip circles Trunk rotations Windmill (toe touches) Walk outs Arm circles (forward and back) X 5 Skill: Build up in cleans. Practice efficient starting and receiving positions while working on dropping under the bar with fast elbows. A. For time: 5 Rounds 5 Power clean (185/135) 15 Wall ball 300 Meter row 15 Toes...

Wednesday April 24th 2013

T-Bone WOD Prep… 3 min skip rope 5 min Ladder drill Shoulder mobility A. Max effort Strict press (build to a 1 rep max) B. 9-6-3 reps for max load of: Hang power snatch – Rest as needed between sets C. For time: 30 Pull-up 50 Overhead walking lunges (45/25) 50 Pull-up 30 Overhead walking lunges (45/25)

Regionals Are Here!

The 2013 Reebok CrossFit Games Regionals are here! We want to see the Nation come out in full force to support their athletes: Individual Competitors:   Taylor Yaffee & Paul Gregrow Team Competitors:   Tonia Osborne, Jenae Dimitruk, Noelani Guaderrama and Brigitte Osborn Kris Ulibarri, Cole Young, Jared Darensbourg and Jeremiah Lassley DATES:  Friday May 17th – Sunday May 19th LOCATION:  Del Mar Fairgrounds (2260 Jimmy Durante Blvd. Del Mar) TICKETS:  Click Here to...

Tuesday April 23rd 2013

She’s happy WOD A. 4 sets of: 10 Weighted push-up 12 GHD sit-up or 24 Butterfly abmat sit-up 20- 50 Unbroken double unders B. 4 Rounds (each for time) 500 Meter run 20 KB swings (70/53) 10 Burpee rest 2 min PumpFit Intro… Run 2ooo Meters (starbucks loop + 400 meter) The Primer…. Team stations – 3 rounds (1 min on/1 min off) Sledge hammer – While partner holds...

Monday April 22nd 2013

Bri WOD A. Build to a 2 rep max pause front squat – Pause for 3 seconds at the bottom of each repetition – GO HEAVY! B. 4 Sets of: 100′ sled drag rest 2 minutes B/T sets C. 3 Rounds for time of: 7 D-ball ground to shoulder (150/80#) 9 Box jump (40/30″)