Author Archives: crossfitbyoverload

“Tyler”

Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps

Alpha:
14 Pull-ups
14 Push-ups
21 Sumo-Deadlift high-pull (45/35)

Delta:
14 Chest to Bar Pull-ups
14 Ring Dips
21 Sumo-Deadlift high-pull (75/55)

1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, Colorado.

Alpha:
300 Jump Rope
75 Overhead squats with PVC
25 Burpees
1 mile run/row

Delta:
50 Double-Unders
50 Overhead Squat (55/35)
25 Burpees over the bar
1 mile run/row

Omega:
For Time
150 Double-Unders
50 Overhead Squats (95/65)
25 Burpee Over the bar
1 Mile Run

“Tabata This”
Rowing
Push-ups
Sit-ups
Squats
Pull-ups

We would like to congratulate the athlete competitors that took part in the Southern California Regional Reebok CrossFit Games event. You all showed tremendous heart and dedication by getting to this event, and displayed courage and tenacity while executing each thing seamlessly. You all rock! We’re very proud of our very own Danielle Hale for her amazing finish. Great work!

“Randy”
75 power snatches for time
(75/55)

Or

“Isabel”
30 Snatches for time
(135/95)
*if you are scaling the weight below (115/75) then you should do Randy

Today is a benchmark workout. Keep track of your results and write them down somewhere. This a workout we do frequently, and you can measure progress if you measure apples to apples. Meaning: if you used a certain band last time try using the same band and beating your previous time.

“Helen”
3 rounds for time:
400m run
21 KB swings (1.5 pood/1 pood)
12 Pull-ups

Alpha:
21-15-9-15-21
Shoulder Press (45/35)
Box Dips
Push-ups

Delta:
21-15-9
Handstand Push-up Modifications
Dumbbell push-press
Push-ups

Omega:
JT
21-15-9
Handstand Push-ups
Rind Dips
Push-ups

Remember that the most current class schedule can be viewed by clicking on the red button in the upper left hand corner. As it stands, all specialty classes are canceled this upcoming weekend as we will be in Del Mar cheering on all the competitors who will be competing at the 2013 Southern California Regionals… including our very own Danielle Hale!! You’ve worked harder than anyone we know, so go out there and claim what it yours!

Alpha:
5 Rounds
5 Front Squats
10 KB Swings
15 Burpees

Delta:
5 Rounds
10 KB Swings R-arm
10 KB Swings L-arm
15 Burpees
rest :30

Omega:
5 Rounds
5 Front Squats
10 KB Snatch R-arm
10 KB Snatch L-arm
15 Burpees
rest :30

Please remember to check the most current schedule, which can always be viewed by clicking the big red button “Sign up for Class”.

WOD:
1000m row
15 GHD Sit-ups
400m Sandbag Carry
15 GHD Sit-ups
400m run
15 GHD Sit-ups

In observance of the sacrifice all mom’s have made, do make, and will continue to make all classes today are canceled. Please remember to always reference our schedule which can be viewed by clicking the big red button on the upper left corner of our page.

Happy Mother’s Day!