Wednesday 4/1/2015

Announcements:

  • NLI Classic May 16, 2015
    The NLI Classic is a small one-off competition, to a 3-event series competition held twice a year, to its new current format of a single day, stand-alone event. Click here to register.
  • Deadly Duo Competition May 30, 2015
    This one day competition consists of three total workouts that are guaranteed to challenge you mentally and physically. Athletes will be able to complete either as Prescribed or Intermediate.The top Male and Female team for Prescribed & Intermediate will win a CASH prize and runner-up Male and Female teams will win prize bags courtesy of our vendors.Click here for registration and additional information.

    Location:
    Citizens Crossfit

    4130 E. La Palma Ave
    Anaheim, CA 92807

Skill: Toes to bar & Knees to elbows

WOD: 4 Rounds for time (30 min cap)

400m Run
10x KB/DB Snatches 5R,5L (m:55#/f:35#)
10x Push Ups
12x Toes to Bar

  

Tuesday 3/31/2015

Announcements:

  • Congrats to Theresa and Mathieu for making Athlete of the Month for February!!
  • NLI Classic May 16, 2015
    The NLI Classic is a small one-off competition, to a 3-event series competition held twice a year, to its new current format of a single day, stand-alone event. Click here to register.
  • Deadly Duo Competition May 30, 2015
    This one day competition consists of three total workouts that are guaranteed to challenge you mentally and physically. Athletes will be able to complete either as Prescribed or Intermediate.The top Male and Female team for Prescribed & Intermediate will win a CASH prize and runner-up Male and Female teams will win prize bags courtesy of our vendors.Click here for registration and additional information. 

    Location:
    Citizens Crossfit
    4130 E. La Palma Ave
    Anaheim, CA 92807

Skill: Kip/Butterfly Pull-ups or Ring/Bar Muscle-ups

WOD: For time

18-15-12-9-6-3x KBS (m:55#/f:35#)
3-6-9-12-15-18x Burpees
15 Second Ring/Paralette L-Sit Hold (all 6 rounds)

  

Monday 3/30/2015

Announcements:

  • CrossFit Games Open WOD 15.5
    Don’t forget to submit your scores by Monday at 5PM.
  • NLI Classic May 16, 2015
    The NLI Classic is a small one-off competition, to a 3-event series competition held twice a year, to its new current format of a single day, stand-alone event. Click here to register.
  • Deadly Duo Competition May 30, 2015
    This one day competition consists of three total workouts that are guaranteed to challenge you mentally and physically. Athletes will be able to complete either as Prescribed or Intermediate.The top Male and Female team for Prescribed & Intermediate will win a CASH prize and runner-up Male and Female teams will win prize bags courtesy of our vendors.Click here for registration and additional information.

    Location:
    Citizens Crossfit

    4130 E. La Palma Ave
    Anaheim, CA 92807

Skill:
Double-unders
Rowing

WOD: For time

Cash in with 1k Row

3 rounds of
200m Run backwards
50x Double-unders

Cash out with 100 Mountain climbers

  

Sunday 3/29/2015

Announcements:

  • CrossFit Games Open WOD 15.5
    Don’t forget to submit your scores by Monday at 5PM.
  • NLI Classic May 16, 2015
    The NLI Classic is a small one-off competition, to a 3-event series competition held twice a year, to its new current format of a single day, stand-alone event. Click here to register.
  • Deadly Duo Competition May 30, 2015
    This one day competition consists of three total workouts that are guaranteed to challenge you mentally and physically. Athletes will be able to complete either as Prescribed or Intermediate.The top Male and Female team for Prescribed & Intermediate will win a CASH prize and runner-up Male and Female teams will win prize bags courtesy of our vendors.Click here for registration and additional information.

    Location:
    Citizens Crossfit

    4130 E. La Palma Ave
    Anaheim, CA 92807

Active Recovery/Rest Day! Make up a missed WOD or practice technique/skill and/or goals (10am to 1pm).

  

Saturday 3/28/2015

Announcements:

  • CrossFit Games Open WOD 15.5
    Calorie row and Thrusters.
  • NLI Classic May 16, 2015
    The NLI Classic is a small one-off competition, to a 3-event series competition held twice a year, to its new current format of a single day, stand-alone event. Click here to register.
  • Deadly Duo Competition May 30, 2015
    This one day competition consists of three total workouts that are guaranteed to challenge you mentally and physically. Athletes will be able to complete either as Prescribed or Intermediate.The top Male and Female team for Prescribed & Intermediate will win a CASH prize and runner-up Male and Female teams will win prize bags courtesy of our vendors.Click here for registration and additional information.

    Location:
    Citizens Crossfit

    4130 E. La Palma Ave
    Anaheim, CA 92807

Partner WOD:

3 rounds for time

Shared reps. One works at a time.

30x DB Hang Cleans (m:35#/f:20#)
30x Burpees
30x Box jumps (m:24″/f:20″)
30x CTB Pull-ups
1x Wall Climb (both partners)

  

Friday 3/27/2015

Announcements:

  • CrossFit Games Open WOD 15.5
    Calorie row and Thrusters.
  • NLI Classic May 16, 2015
    The NLI Classic is a small one-off competition, to a 3-event series competition held twice a year, to its new current format of a single day, stand-alone event. Click here to register.
  • Deadly Duo Competition May 30, 2015
    This one day competition consists of three total workouts that are guaranteed to challenge you mentally and physically. Athletes will be able to complete either as Prescribed or Intermediate.The top Male and Female team for Prescribed & Intermediate will win a CASH prize and runner-up Male and Female teams will win prize bags courtesy of our vendors.Click here for registration and additional information.

    Location:
    Citizens Crossfit

    4130 E. La Palma Ave
    Anaheim, CA 92807

Strength: Find new Backsquat 1RM

WOD: Open 15.5

27-21-15-9 reps for time of:
Row (calories)
Thrusters

RX’d:
Men use 95 lb.
Women use 65 lb

Scaled/Teens:
Men use 65 lb.
Women use 45 lb.

  

Thursday 3/26/2015

Announcements:

  • CrossFit Games Open WOD 15.5
    Stay tuned for Open WOD 15.5 to be announced Thursday at 5PM.
  • NLI Classic May 16, 2015
    The NLI Classic is a small one-off competition, to a 3-event series competition held twice a year, to its new current format of a single day, stand-alone event. Click here to register.
  • Deadly Duo Competition May 30, 2015
    This one day competition consists of three total workouts that are guaranteed to challenge you mentally and physically. Athletes will be able to complete either as Prescribed or Intermediate.The top Male and Female team for Prescribed & Intermediate will win a CASH prize and runner-up Male and Female teams will win prize bags courtesy of our vendors.Click here for registration and additional information.

    Location:
    Citizens Crossfit

    4130 E. La Palma Ave
    Anaheim, CA 92807

Active Recovery/Rest Day!

Make up a missed WOD or practice technique/skill and/or goals (4pm to 7pm)

  

Wednesday 3/25/2015

Announcements:

  • CrossFit Games Open WOD 15.5
    Stay tuned for Open WOD 15.5 to be announced Thursday at 5PM.
  • NLI Classic May 16, 2015
    The NLI Classic is a small one-off competition, to a 3-event series competition held twice a year, to its new current format of a single day, stand-alone event. Click here to register.
  • Deadly Duo Competition May 30, 2015
    This one day competition consists of three total workouts that are guaranteed to challenge you mentally and physically. Athletes will be able to complete either as Prescribed or Intermediate.The top Male and Female team for Prescribed & Intermediate will win a CASH prize and runner-up Male and Female teams will win prize bags courtesy of our vendors.Click here for registration and additional information.

    Location:
    Citizens Crossfit

    4130 E. La Palma Ave
    Anaheim, CA 92807

Strength: Find new Overhead Squat 1RM

WOD: for time
75x Hang power clean to OH (m:75#/f:45#)

Dropped Bar equals 10 burpees on the spot.

  

Tuesday 3/24/2015

Announcements:

  • CrossFit Games Open WOD 15.5
    Stay tuned for Open WOD 15.5 to be announced Thursday at 5PM.
  • NLI Classic May 16, 2015
    The NLI Classic is a small one-off competition, to a 3-event series competition held twice a year, to its new current format of a single day, stand-alone event. Click here to register.
  • Deadly Duo Competition May 30, 2015
    This one day competition consists of three total workouts that are guaranteed to challenge you mentally and physically. Athletes will be able to complete either as Prescribed or Intermediate.The top Male and Female team for Prescribed & Intermediate will win a CASH prize and runner-up Male and Female teams will win prize bags courtesy of our vendors.Click here for registration and additional information.

    Location:
    Citizens Crossfit

    4130 E. La Palma Ave
    Anaheim, CA 92807

Strength: Find new Snatch 1RM

WOD: 4 Rounds for time
15x Knees to elbows
20x KB Swings (m:55#/f:35#)
200m Run

  

Monday 3/23/2015

Announcements:

  • CrossFit Games Open WOD 15.4
    Don’t forget to submit your scores by Monday at 5PM
  • NLI Classic May 16, 2015
    The NLI Classic is a small one-off competition, to a 3-event series competition held twice a year, to its new current format of a single day, stand-alone event. Click here to register.
  • Deadly Duo Competition May 30, 2015
    This one day competition consists of three total workouts that are guaranteed to challenge you mentally and physically. Athletes will be able to complete either as Prescribed or Intermediate.The top Male and Female team for Prescribed & Intermediate will win a CASH prize and runner-up Male and Female teams will win prize bags courtesy of our vendors.Click here for registration and additional information.

    Location:
    Citizens Crossfit

    4130 E. La Palma Ave
    Anaheim, CA 92807

Skill: Deadlifts and Double-unders

WOD: for time

20x Deadlifts (m:225#/f:155#)
100x Double-unders
20x Lateral Barbell Burpees
10x Deadlifts
50x Double-unders
10x Lateral Barbell Burpees
5x Deadlifts
25x Double-unders
5x Lateral Barbell Burpees