Tuesday 4/21/2015

Announcements:

  • Change of Schedule – Box Closed this Saturday, April 25.
  • Dodger CrossFit Night Friday, May 1 @ 7pm
    Friendly reminder that the Dodgers are opening the season by hosting the Arizona Diamondbacks for the 1st Annual Dodger CrossFit Night!! If you haven’t already, buy your ticket and CFL baseball shirt so you can showcase our CFL pride! You will be accompanied by 50+ other CFL family members in our own designated seating along with other Crossfitters in the community. They will closeout the game with a display of Fireworks so don’t miss out on this annual event. Still not too late to join… checkout the whiteboard at the box and buy your ticket and CFL baseball Tee.
  • 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:
Strict Press – 4×3 (60%-65%-70%-80%)
Split Jerk – 4×3 (60%-65%-70%-80% of C&J)

WOD: 5 Rounds for time

200 Run backwards
10x Toes to bar (mod. knees to chest)
3x Muscle-ups (mod. Jump Muscle-up or 3x Ring Dip/Ring Row)

  

Monday 4/20/2015

Announcements:

  • Change of Schedule – Box Closed this Saturday, April 25.
  • Dodger CrossFit Night Friday, May 1 @ 7pm
    Friendly reminder that the Dodgers are opening the season by hosting the Arizona Diamondbacks for the 1st Annual Dodger CrossFit Night!! If you haven’t already, buy your ticket and CFL baseball shirt so you can showcase our CFL pride! You will be accompanied by 50+ other CFL family members in our own designated seating along with other Crossfitters in the community. They will closeout the game with a display of Fireworks so don’t miss out on this annual event. Still not too late to join… checkout the whiteboard at the box and buy your ticket and CFL baseball Tee.
  • 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: Bar/Muscle-ups
Strength: Deadlift – 4 x 3 (60%-65%-70%-80%)

WOD: AMRAP in 9 minutes

3x Hang Power Cleans (m:135#/f:95#)
6x Alternating Lunges
9x Front Squats

Unbroken=RX but bar can be dropped after each completed set.
5x Deadlift penalty each time bar is dropped during set and rep don’t count.

Reps do count if set is not complete when 9 minutes are up as long as athlete is still holding barbell.

  

Sunday 4/19/2015

Announcements:

  • Dodger CrossFit Night Friday, May 1 @ 7pm
    Friendly reminder that the Dodgers are opening the season by hosting the Arizona Diamondbacks for the 1st Annual Dodger CrossFit Night!! If you haven’t already, buy your ticket and CFL baseball shirt so you can showcase our CFL pride! You will be accompanied by 50+ other CFL family members in our own designated seating along with other Crossfitters in the community. They will closeout the game with a display of Fireworks so don’t miss out on this annual event. Still not too late to join… checkout the whiteboard at the box and buy your ticket and CFL baseball Tee.
  • 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 4/18/2015

Announcements:

  • Dodger CrossFit Night Friday, May 1 @ 7pm
    Friendly reminder that the Dodgers are opening the season by hosting the Arizona Diamondbacks for the 1st Annual Dodger CrossFit Night!! If you haven’t already, buy your ticket and CFL baseball shirt so you can showcase our CFL pride! You will be accompanied by 50+ other CFL family members in our own designated seating along with other Crossfitters in the community. They will closeout the game with a display of Fireworks so don’t miss out on this annual event. Still not too late to join… checkout the whiteboard at the box and buy your ticket and CFL baseball Tee.
  • 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

Team of 4 WOD: AMRAP in 15 minutes

150m Farmers Carry (m:35#/f:20#) – Clock Rotation
Wall balls (m:20#/f:15#)
Toes to bar

  

Friday 4/17/2015

Announcements:

  • Congrats to Julissa & Eli for making Athlete Of The Month for March!!.
    Dodger CrossFit Night Friday, May 1 @ 7pm
    Friendly reminder that the Dodgers are opening the season by hosting the Arizona Diamondbacks for the 1st Annual Dodger CrossFit Night!! If you haven’t already, buy your ticket and CFL baseball shirt so you can showcase our CFL pride! You will be accompanied by 50+ other CFL family members in our own designated seating along with other Crossfitters in the community. They will closeout the game with a display of Fireworks so don’t miss out on this annual event. Still not too late to join… checkout the whiteboard at the box and buy your ticket and CFL baseball Tee.
  • 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: Heavy Clean & Jerk Single

WOD: For time

20x Deadlifts (m:225#/f:155#)
200m Run
15x Deadlifts
400m Run
10x Deadlifts
800m Run

  

Thursday 4/16/2015

Announcements:

  • Dodger CrossFit Night Friday, May 1 @ 7pm
    Friendly reminder that the Dodgers are opening the season by hosting the Arizona Diamondbacks for the 1st Annual Dodger CrossFit Night!! If you haven’t already, buy your ticket and CFL baseball shirt so you can showcase our CFL pride! You will be accompanied by 50+ other CFL family members in our own designated seating along with other Crossfitters in the community. They will closeout the game with a display of Fireworks so don’t miss out on this annual event. Still not too late to join… checkout the whiteboard at the box and buy your ticket and CFL baseball Tee.
  • 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 4/15/2015

Announcements:

  • Dodger CrossFit Night Friday, May 1 @ 7pm
    Friendly reminder that the Dodgers are opening the season by hosting the Arizona Diamondbacks for the 1st Annual Dodger CrossFit Night!! If you haven’t already, buy your ticket and CFL baseball shirt so you can showcase our CFL pride! You will be accompanied by 50+ other CFL family members in our own designated seating along with other Crossfitters in the community. They will closeout the game with a display of Fireworks so don’t miss out on this annual event. Still not too late to join… checkout the whiteboard at the box and buy your ticket and CFL baseball Tee.
  • 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: Kipping/Butterfly Pull-ups
Strength: Backsquat 4×3 (3@60%, 3@65%, 3@70%, 3@80% of 1RM)

WOD: For time

100x Mountain climbers
90x Walking lunges
80x Sit-ups
70x Squats
60x Push-ups
50x V-ups
40x Pull-ups
30m Bear crawl
20x HSPU
10x Muscle ups (mod. 30 Burpees)

  

Tuesday 4/14/2015

Announcements:

  • Dodger CrossFit Night Friday, May 1 @ 7pm
    Friendly reminder that the Dodgers are opening the season by hosting the Arizona Diamondbacks for the 1st Annual Dodger CrossFit Night!! If you haven’t already, buy your ticket and CFL baseball shirt so you can showcase our CFL pride! You will be accompanied by 50+ other CFL family members in our own designated seating along with other Crossfitters in the community. They will closeout the game with a display of Fireworks so don’t miss out on this annual event. Still not too late to join… checkout the whiteboard at the box and buy your ticket and CFL baseball Tee.
  • 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: Bench Press 4×3 (3@60%, 3@65%, 3@70%, 3@80% of 1RM)

WOD: For time

21-15-9x of

Power Cleans (m:135#/f:95#)
Ring Dips

with a 400m run after each round.

  

Monday 4/13/2015

Announcements:

  • Dodger CrossFit Night Friday, May 1 @ 7pm
    Friendly reminder that the Dodgers are opening the season by hosting the Arizona Diamondbacks for the 1st Annual Dodger CrossFit Night!! If you haven’t already, buy your ticket and CFL baseball shirt so you can showcase our CFL pride! You will be accompanied by 50+ other CFL family members in our own designated seating along with other Crossfitters in the community. They will closeout the game with a display of Fireworks so don’t miss out on this annual event. Still not too late to join… checkout the whiteboard at the box and buy your ticket and CFL baseball Tee.
  • 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: Rope Climb
Strength: Hang Clean 4×3 (3@60%, 3@65%, 3@65%, 3@70% of 1RM of C&J)

WOD: 30x Dumbbell burpee clean and jerks for time (m:35#/f:20#)

20x Sit-up penalty each time dumbbells are let go or dropped (max 2sec at bottom of burpee)

  

Sunday 4/12/2015

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

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