Sunday WOD - "Squato"
2,3, or 4 rounds of:
50 Air Squats
30 Pushups
300 Meter Run or 250 Meter Row
CORE: 30 Knees-to-Elbows
RESULTS:
Melissa P = 5@ 20:20
Lisa Hernandez = 5@ 20:20
Ray = 5@ 20:29
Oliver = 5@ 23:02
Neha =3 @22:34 (long run 1st round)
Saturday WOD - "Stadium" - From the CrossFit Affiliate Games
Break Up into teams of 4 people
Phase 1 = 30 Wallballs (1 at a time until entire team completes reps)
Phase 2 = 30 Tire Jumps/Steps
30 KB Swings
30 Push Press
300 Meter Row
Each team member starts at a different station and cycles thru each station until all 4 stations are complete
Phase 3 = Deadlift (1 at a time until entire team completes reps)
Team 1 = Andrew (#225), Dustin (#225), Julia (#75), Kelly (#75) = 17:49
Team 2 = Eamon (#85). Ron (#75) , Jen G (#75), Michele A (#65) = 16:22
Team 3 = Dennis (#75) , Ken (#75), Melisa (#75) , Kelly J (#75) = 14:32
Team 4 = Melanie, Bob, John , Jennifer = 18:43
CORE: Survivor Front Planks
GREAT JOB EVERYONE!
Canyon CrossFit would like to Congratulate Jose for winning his MMA Fight last night scoring a first round submission victory. Jose looked strong and attacked his opponent from the first bell. GREAT JOB JOSE, WAY TO MAKE US PROUD!! (Click Here to See Additional Fight Photos)
Friday WOD - "Pollo" - GOOD LUCK IN YOUR FIGHT TONIGHT, JOSE!
5 Burpees
10 Ring Dips
15 Squat Cleans (#75,#65,#55,#45)
20 Lunges (Knee to Ground)
25 Double Unders
Max Rounds in 25 Minutes
CORE: 3 x 10 AB Ring Extenders
RESULTS:
Alisha - 6 Rounds @ 24:49 (#45)
Noah - 5 Rounds @ 22:40 (#75)
Eamon - 5 Rounds @ 24:56 (#55)
Homer - 5 Rounds @ 25:22 (#75)
Justin - 5 Rounds @ 25:47 (#75)
Julia - 5 Rounds @ 31:25 (#45)
Adam - 4 Rounds @ 20:44 (#75)
Kyle - 4 Rounds @ 27:50 (#75)
Ken - 4 Rounds @ 29:24 (#65)
Josh - 4 Rounds @ 26:77 (#65)
Leigh - 4 Rounds @ 25:16 (#45)
Michele G - 4 Rounds @ 26:10 (#45)
Tracy - 4 Rounds @ 27:30 (#45)
Lisa H. - 4 Rounds @ 28:40 (#22)
Oliver - 3 Rounds @ 21:01 (#75)
David - 3 Rounds @ 24:11 (#35)
Gina - 3 Rounds @ 22:24 (#22)
Larry - 2 Rounds @ 21:07 (#65)
WOD - "9's"
9 - Deadlift
9 - PullUps
9 - Ball Slams
9x2 - Tire/Box Jumps
400m Run
Results:
7 Rounds
Joe 22:27
6 Rounds
Bryan 21:19
Miguel 22:28
Homer 23:06
Ryan F. 23:25
Nyra 22:00
5 Rounds
Noah 17:57
Melisa 19:46
Yolanda 20:12
Dustin 20:26
Drew 21:02
Adam 21:10
Greg 21:21
Alisha 17:57
Anthony 22:19
Tanya 22:40
Ken 22:52
Leigh 23:09
4 Rounds
Greg V 20:20
Oliver 20:30
Cass 21:17
Cindy 22:21
Elizabeth 22:05
John 24:40
08 July 2009 - WOD - TABATA
Station 1 Wall Ball / Med Ball Clean
Station 2 Ring Rows / Ring Holds
Station 3 Decline PushUps / PushUps
Station 4 KB swings / KB sumo high pull
Station 5 300m Run (You have 50 sec)
Each station consists of 2 movements, except for station 5.
Perform a circuit of Stations 1 thru 5 FOUR times. (20 Minutes Total)
Core = Tabata Planks
Tuesday - WOD - "21-18-15-12-9-6-3"
Reps of 21,18,15,12,9,6,3 of the following
Heavy Front Squats (#135,#115,#95,#75,#65,#55,#45,#35,#22)
Military Squats
Full Range Push Ups
For Time.
250 Meter Max Row or 500 Meter Max Row
CORE: 30 Ab Rollers
RESULTS:
Drew - #135 = 11:37 Kelly - #65 = 8:57
Ryan - #135 = 12:53 Melisa #65 = 13:29
Noah - #115 = 11:09 Michelle G 65# 14:26
Bryan - #95 = 8:15 Michelle A 65# 15:54
Mark - #95 = 8:48 Nyra - #45 = 9:29
Dustin - #95 = 8:48 Jen - #45 = 11:10
Jose H - 95# = 9:50 Amanda - 35# = 17:03
Jose G. 95# = 11:52 Julie C. - 35# = 17:48
Homer - #95 = 11:54 Melanie 35# = 19:31
Matt - 95# = 12:10
Oliver - 95# = 13:19
Kevin - 65# = 24:01
Monday 06 July 2009 - Filthy Fifty
Do 50 reps each of the following:
Box Jumps
Jumping Pull Ups
KettleBell Swings
Walking Lunges
Push Press
Back Extensions
Knees to Elbows
Wall Ball Shots
Burpees
Double Unders
Results:
Bryan (75#) 28:27
Ryan F. 23:59
Drew 24:13
Nyra 24:42
Yolanda 29:34
Homer 29:35
Rick 30:15
Jen 30:37
Michelle A. 30:41
Jose H 31:06
Joe 31:15
Noah 31:19
Jose G 31:48
Tanya 32:46
Kyle 33:40
Matt O 35:48
Ron 36:57
Mark K 37:06
Oliver 19:01 (25 Reps)
Greg 32:38 (25 Reps)
Kendell 36:11
Eamon 36:11
Cass 36:11
Cindy 36:11
Josh 36:11
Thao 36:11
Sunday WOD = KB Hell
Partner WOD - 300 Kettlebell Swings
Partners take turn between 250 Meter Row and doing Kettlebell Swings until team does 300 Kettlebell Swings.
CORE: 50 Med Ball Soccer Situps
RESULTS:
Ray / Ken = 88lbs(#53,#35) = 15:38
Melisa/Matt = 70lbs(#44.#26) = 13:52
Saturday WOD - "July 4th Deck of Fun"
Partner WOD - Go Through Entire Deck of Cards for Time - (Share or do individual reps)
Clubs = PullUps
Hearts = Tire Jumps
Diamonds = Burpees
Clubs = Double Unders
A = 14, K = 13, Q = 12, J = 11, 10 to 2 = face value
RESULTS:
Individual Reps:
Alisha / Melisa = 36:42
Mike L / Jennifer = 37:00
Yolanda / Lisa Hunter = 40:03
Shared Reps:
Rick / Ray = 22:45
Kelly / Tracy = 25:34
John / Ken = 35:50
Amanda / Matt O = 38:05
GREAT JOB EVERYONE!
