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    Crossfit is a Strength and Conditioning program built upon constantly varied, functional movements, executed at high intensity

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July 12, 2009

Sunday WOD - "Squato"

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"

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!

July 11, 2009

CONGRATS TO JOSE "POLLO" HERNANDEZ!!!

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)
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July 10, 2009

Friday - WOD - "POLLO"

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)

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July 09, 2009

Thursday 09 July 2009 - WOD - "9's"

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

July 08, 2009

08 July 2009 - WOD - TABATA

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

July 07, 2009

Tuesday - WOD - "21-18-15-12-9-6-3"

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

July 06, 2009

06 July 2009 - WOD - Filthy Fifty

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

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July 05, 2009

Sunday WOD - "Kettlebell Hell""

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


July 04, 2009

Saturday WOD - "July 4th Deck of Fun"

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!

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Career Prep

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CrossFit Journal