End of Paleo Challenge (Fall)

Tuesday 2011 10 24


End of 90 Day Paleo Challenge!!!!


Let's see who mproved the most during these 90 days of life changing experiences!!!!


WODs:

FOR PERFORMANCE
1 mile run
10 DL (185/115)
30 Sit ups
10 Wall balls
15 box jumps (24/20)
25 push ups hand release

For time.

FOR WEIGHT LOSS
400 m run
30 squats
30 sit ups
30 push ups hand release
30 step ups (24/20)
30 SDHP (30/20)
Time

Monday 2011 10 24

Skill:
"M4"

WOD:

21-15-9
Handstand Push Ups
Strict Pull ups

or

(Scaled)
42-30-18
Push ups H/R
Jumping pull ups



Congratulations to our Coaches for their great Performance this weekend at Oktoberfest Obliteration in Houston, TX. CrossFit Champions. Good Job Coaches! Coach Miguel De La Fuente, Coach Jaime(Dog) Acuna, Coach Ashlee Henderson, Coach Gabby Vasquez, Coach Juan Galindo, and Miss Helen Cantu. Represented the Valley Well!!!!!

Thursday 2011 10 20


Skill:
Finish MM

or

"M3" - Push ups HR, Box Jumps, and Thrusters

WOD

10 , AMRAP of...

Bar complex (115/85)

1 rep is:
* Squat Clean
* Thruster
* Back Squat
* Back Thruster

Wednesday 2011 10 19


Skill
Finish MM or Floor Press 5 x 5

WOD

5 rds of..

15 G2OH w/Plate (45/35)
50 yd 1 arm Waiter walk
15 Sit up/Push HR combo

For time. 

Tuesday 2011 10 18


Skill:
Finish MM or "M3"

WOD

2 rds of..

600 m run
60 yd bear crawls

For time.

Monday 2011 10 17

Skill:
1. Finish MM
2. Max out on DL
... 3. DL 5x5 @ 65%

WOD

"Diane"
21-15-9
DL (225/155)
HSPU

For time

Craziness!!

Friday 2010 10 14

Skill:
Con't MM

WOD...
50 m sprint w/DB (35/20)
40 1 arm - DB Squat Clean Thrusters (35/20)
100 m sptint w/DB
30 1 arm - DB SCL-T
200 m Sprint w/ DB
20 1 arm - DB SCL-T
300 m sprint w/DB
10 1 arm - DB SCL-T
400 m Sprint w/DB
5 1 arm - DB SCL-T
800 m run w/o DB

For time

Team WOD

Thursday 2011 10 13

Skill:
Continue with MM

WOD (Team of 3)...
In 15 minutes....

500 m row (ea. Person)....

Then... AMRAP for remaining of time..

20 OHS (75/45)
5 tire flips (380/200)
20 KBS (50/35

MM

Tuesday 2011 10 11

SkillContinue w/MM

WOD
7 m AMRAP

10 DL (225/135)
30 DU

Minute Markers

Monday 2011 10 10

Skill:
Minute Markers

WOD:
9 Min. AMRAP

200 m Run
10 8-count push ups
10 mountain climbers
20 flutter kicks (4-count)

Burpee Run

Friday 2011 10 07

WOD:

6 rounds of:
100m SPRINT
2 Burpees

Add 2 more burpees after each round.

Deadlift Challenge

Thursday 2011 10 06

Skill
Shoulder Press
40% x 5
50% x 5
60% x 5

WOD:
Deadlift
1-10-1-20-1-30

Max weight 1 rep then 10 reps at half the weight of 1st rep for time.
Max weight 1 rep then 20 reps at half the weight of 1st rep for time.
Max weight 1 rep then 30 reps at half the weight of 1st rep for time.

Increase weight at each Max weight possible.

Yoo Mamma

Wednesday 2011 10 05

Skill:
Squat Cleans
40% x 5
50% x 5
60% x 5


WOD:

"Yoo Mamma"

100 Air Squats
80 Sit Ups
20 Strict Pull Ups
60 Box Jumps (24/20)
20 Toes to Bar
40 Kettlebell Swing (35/20)
10 OHS (one arm kettlebell (35/20)
70 Back Extensions
50 Box Dips
90 meter Lunges

Time

4 Min AMRAP

Tuesday 2011 10 04

SkillOHS and FS
2-2-2-2

WOD
4 min AMRAP of...

5 Push press (155/105)
5 Hand Stand Push ups

Can you handle this?

Monday 2011 10 03

Skill: Deadlifts
40% x 5
50% x 5
60% x 5


WOD
4 rds of...

400 m run
30 WBS (20/14)
30 Double Unders
Time