Thursday 9/1/2016

Announcements:

  • Change of schedule for this Labor Day weekend.
    Friday, September 2 – No 3pm session
    Saturday, September 3 – Normal schedule, no change
    Sunday, September 4 – Box closed
    Monday, Labor Day – One session at 9am

  • Congrats to all that PR’d last week!! Great progress all!
    1RMa
  • Double Trouble Coed Competition – Saturday, Sept 10 at 9am.
    Come WOD for a cause! This is a fundraiser at Anaheim CrossFit West. They are hosting the Lift Up Autism nationwide WOD “LUKE” at 9am, and then 3 team events will follow. FOUR divisions (Scaled, Intermediate, Rx, & Competitor) + FOUR WODs. All posted WODs may change up until September 3, 2016. Open to any experienced CrossFitter of one month or more (must have completed a foundations/on-ramp course at their local box).

    Text (714) 801-4991 or email them at AnaheimCrossFitWest@gmail.com to reserve your spot. You’ll need to complete registration by sending in payment within 48 hours. You can mail them a check or pay cash/credit at their gym (in Anaheim off the 57 FWY & Ball Road). Or they can email you a credit card authorization form- fill it out and send it back.
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Active Recovery/Rest Day!

Make up a missed WOD or practice technique/skill and/or goals (4pm to 6pm).

Wednesday 8/31/2016

Announcements:

  • Congrats to all that PR’d last week!! Great progress all!
    1RMa
  • Double Trouble Coed Competition – Saturday, Sept 10 at 9am.
    Come WOD for a cause! This is a fundraiser at Anaheim CrossFit West. They are hosting the Lift Up Autism nationwide WOD “LUKE” at 9am, and then 3 team events will follow. FOUR divisions (Scaled, Intermediate, Rx, & Competitor) + FOUR WODs. All posted WODs may change up until September 3, 2016. Open to any experienced CrossFitter of one month or more (must have completed a foundations/on-ramp course at their local box).

    Text (714) 801-4991 or email them at AnaheimCrossFitWest@gmail.com to reserve your spot. You’ll need to complete registration by sending in payment within 48 hours. You can mail them a check or pay cash/credit at their gym (in Anaheim off the 57 FWY & Ball Road). Or they can email you a credit card authorization form- fill it out and send it back.
    img_6709.jpg

Skill: Muscle/Bar-ups

WOD: AMRAP 12 minutes

With a 12 minute running clock

21-15-9 of
Wall balls (m:20#/f:15#)
Toes to bar
Burpees

then max calories row for remaining 12 minutes

Saturday 8/27/2016

Announcements:

  • Double Trouble Coed Competition – Saturday, Sept 10 at 9am.
    Come WOD for a cause! This is a fundraiser at Anaheim CrossFit West. They are hosting the Lift Up Autism nationwide WOD “LUKE” at 9am, and then 3 team events will follow. FOUR divisions (Scaled, Intermediate, Rx, & Competitor) + FOUR WODs. All posted WODs may change up until September 3, 2016. Open to any experienced CrossFitter of one month or more (must have completed a foundations/on-ramp course at their local box). 

    Text (714) 801-4991 or email them at AnaheimCrossFitWest@gmail.com to reserve your spot. You’ll need to complete registration by sending in payment within 48 hours. You can mail them a check or pay cash/credit at their gym (in Anaheim off the 57 FWY & Ball Road). Or they can email you a credit card authorization form- fill it out and send it back.
    img_6709.jpg

  • Change of schedule for this week.
    Saturday, August 27 – Box closed for Dragon Boat Outing
    Sunday, August 28 – Box closed for SVG Competition.
  • Dragon Boat Outing – Saturday, August 27 – 7:30am to 12pm.
    We have reserved one Dragon boat for the first 20 people to sign up. Starts 7:30am and will end with a potluck lunch at 11am then chill on the beach. We will start a sign-up list on the whiteboard today and will need to finalize the list by this Saturday. No cost and paddles/vests are included. Just wear your regular swim/training gear and bring sunscreen, towel and a great attitude.Location will be at Mothers Beach in Long Beach.Check out their video! Pretty cool!
  • SGV Throwdown Competition – Sunday, August 28.
    Come out and show your support for our Teams Francisco/Niko, Ciery/Jess and Brian/Wilson as they compete in their first competition!! Their first heat starts at 8:30am. 

    West Covina High School
    1609 E Cameron Ave, West Covina, 91791

Box Closed today for SGV Competition

Tuesday 8/30/2016

Announcements:

  • Congrats to all that PR’d last week!! Great progress all!
    1RMa
  • Double Trouble Coed Competition – Saturday, Sept 10 at 9am.
    Come WOD for a cause! This is a fundraiser at Anaheim CrossFit West. They are hosting the Lift Up Autism nationwide WOD “LUKE” at 9am, and then 3 team events will follow. FOUR divisions (Scaled, Intermediate, Rx, & Competitor) + FOUR WODs. All posted WODs may change up until September 3, 2016. Open to any experienced CrossFitter of one month or more (must have completed a foundations/on-ramp course at their local box).

    Text (714) 801-4991 or email them at AnaheimCrossFitWest@gmail.com to reserve your spot. You’ll need to complete registration by sending in payment within 48 hours. You can mail them a check or pay cash/credit at their gym (in Anaheim off the 57 FWY & Ball Road). Or they can email you a credit card authorization form- fill it out and send it back.
    img_6709.jpg

Skill: Double-unders

WOD: For time

50x Double-unders
800m Run

100x Double-unders
400m Run backwards

50x Double-unders
800m Run

100x Double-unders
400m Run backwards

Monday 8/29/2016

Announcements:

  • Congrats to Ciery, Jess, Brian, Francisco, Niko & Wilson for competing and giving their 110% this weekend at the SGV Throwdown Competition.
    As usual, thanks to all that came out and supported our athletes! That’s how we roll!
  • Double Trouble Coed Competition – Saturday, Sept 10 at 9am.
    Come WOD for a cause! This is a fundraiser at Anaheim CrossFit West. They are hosting the Lift Up Autism nationwide WOD “LUKE” at 9am, and then 3 team events will follow. FOUR divisions (Scaled, Intermediate, Rx, & Competitor) + FOUR WODs. All posted WODs may change up until September 3, 2016. Open to any experienced CrossFitter of one month or more (must have completed a foundations/on-ramp course at their local box). 

    Text (714) 801-4991 or email them at AnaheimCrossFitWest@gmail.com to reserve your spot. You’ll need to complete registration by sending in payment within 48 hours. You can mail them a check or pay cash/credit at their gym (in Anaheim off the 57 FWY & Ball Road). Or they can email you a credit card authorization form- fill it out and send it back.
    img_6709.jpg

WOD: “Barbara”

5 Rounds for time

20x Pull-ups
30x Push-ups
40x Sit-ups
50x Squats

w/ 3 minute rest between rounds

Friday 8/26/2016

Announcements:

  • Double Trouble Coed Competition – Saturday, Sept 10 at 9am.
    Come WOD for a cause! This is a fundraiser at Anaheim CrossFit West. They are hosting the Lift Up Autism nationwide WOD “LUKE” at 9am, and then 3 team events will follow. FOUR divisions (Scaled, Intermediate, Rx, & Competitor) + FOUR WODs. All posted WODs may change up until September 3, 2016. Open to any experienced CrossFitter of one month or more (must have completed a foundations/on-ramp course at their local box). 

    Text (714) 801-4991 or email them at AnaheimCrossFitWest@gmail.com to reserve your spot. You’ll need to complete registration by sending in payment within 48 hours. You can mail them a check or pay cash/credit at their gym (in Anaheim off the 57 FWY & Ball Road). Or they can email you a credit card authorization form- fill it out and send it back.
    img_6709.jpg

  • Change of schedule for this week.
    Saturday, August 27 – Box closed for Dragon Boat Outing
    Sunday, August 28 – Box closed for SVG Competition.
  • Dragon Boat Outing – Saturday, August 27 – 7:30am to 12pm.
    We have reserved one Dragon boat for the first 20 people to sign up. Starts 7:30am and will end with a potluck lunch at 11am then chill on the beach. We will start a sign-up list on the whiteboard today and will need to finalize the list by this Saturday. No cost and paddles/vests are included. Just wear your regular swim/training gear and bring sunscreen, towel and a great attitude.Location will be at Mothers Beach in Long Beach.Check out their video! Pretty cool!
  • SGV Throwdown Competition – Sunday, August 28.
    Come out and show your support for our Teams Francisco/Niko, Ciery/Jess and Brian/Wilson as they compete in their first competition!! Their first heat starts at 8:30am. 

    West Covina High School
    1609 E Cameron Ave, West Covina, 91791

Strength: Find new Snatch max

WOD: AMRAP in 15 minutes

3x Bar-ups (mod. 6 CTB Pull-ups)
15x Squats
30x Double-unders
1x Snatch (m:135#/f:95#)

Thursday 8/25/2016

Announcements:

  • Double Trouble Coed Competition – Saturday, Sept 10 at 9am.
    Come WOD for a cause! This is a fundraiser at Anaheim CrossFit West. They are hosting the Lift Up Autism nationwide WOD “LUKE” at 9am, and then 3 team events will follow. FOUR divisions (Scaled, Intermediate, Rx, & Competitor) + FOUR WODs. All posted WODs may change up until September 3, 2016. Open to any experienced CrossFitter of one month or more (must have completed a foundations/on-ramp course at their local box).

    Text (714) 801-4991 or email them at AnaheimCrossFitWest@gmail.com to reserve your spot. You’ll need to complete registration by sending in payment within 48 hours. You can mail them a check or pay cash/credit at their gym (in Anaheim off the 57 FWY & Ball Road). Or they can email you a credit card authorization form- fill it out and send it back.
    img_6709.jpg

  • Change of schedule for this week.
    Saturday, August 27 – Box closed for Dragon Boat Outing
    Sunday, August 28 – Box closed for SVG Competition.
  • Dragon Boat Outing – Saturday, August 27 – 7:30am to 12pm.
    We have reserved one Dragon boat for the first 20 people to sign up. Starts 7:30am and will end with a potluck lunch at 11am then chill on the beach. We will start a sign-up list on the whiteboard today and will need to finalize the list by this Saturday. No cost and paddles/vests are included. Just wear your regular swim/training gear and bring sunscreen, towel and a great attitude.Location will be at Mothers Beach in Long Beach.Check out their video! Pretty cool!
  • SGV Throwdown Competition – Sunday, August 28.
    Come out and show your support for our Teams Francisco/Niko, Ciery/Jess and Brian/Wilson as they compete in their first competition!! Their first heat starts at 8:30am.

    West Covina High School
    1609 E Cameron Ave, West Covina, 91791

Active Recovery/Rest Day!

Make up a missed WOD or practice technique/skill and/or goals (4pm to 6pm).

Wednesday 8/24/2016

Announcements:

  • Change of schedule for this week.
    Saturday, August 27 – Box closed for Dragon Boat Outing
    Sunday, August 28 – Box closed for SVG Competition.

  • Dragon Boat Outing – Saturday, August 27 – 7:30am to 12pm.
    We have reserved one Dragon boat for the first 20 people to sign up. Starts 7:30am and will end with a potluck lunch at 11am then chill on the beach. We will start a sign-up list on the whiteboard today and will need to finalize the list by this Saturday. No cost and paddles/vests are included. Just wear your regular swim/training gear and bring sunscreen, towel and a great attitude.

    Location will be at Mothers Beach in Long Beach.

    Check out their video! Pretty cool!

  • SGV Throwdown Competition – Sunday, August 28.
    Come out and show your support for our Teams Francisco/Niko, Ciery/Jess and Brian/Wilson as they compete in their first competition!! Heat times will be posted as they become available.

Strength: Find new Clean & Jerk max

WOD: 100 Burpees for time with 1 clean & jerk EMOM (m:135#/f:95#)

WOD begins with clean & jerk

Tuesday 8/23/2016

Announcements:

  • Change of schedule for this week.
    Saturday, August 27 – Box closed for Dragon Boat Outing
    Sunday, August 28 – Box closed for SVG Competition.

  • Dragon Boat Outing – Saturday, August 27 – 7:30am to 12pm.
    We have reserved one Dragon boat for the first 20 people to sign up. Starts 7:30am and will end with a potluck lunch at 11am then chill on the beach. We will start a sign-up list on the whiteboard today and will need to finalize the list by this Saturday. No cost and paddles/vests are included. Just wear your regular swim/training gear and bring sunscreen, towel and a great attitude.

    Location will be at Mothers Beach in Long Beach.

    Check out their video! Pretty cool!

  • SGV Throwdown Competition – Sunday, August 28.
    Come out and show your support for our Teams Francisco/Niko, Ciery/Jess and Brian/Wilson as they compete in their first competition!! Heat times will be posted as they become available.

Strength: Find new back squat max

WOD: AMRAP in 10 minutes
5x Handstand Push-ups
10x Pistols right leg
15m Handstand Walks
10x Pistols left leg

Monday 8/22/2016

Announcements:

  • Change of schedule – No 10am session for this Monday, August 22.
  • Dragon Boat Outing – Saturday, August 27 – 7:30am to 12pm.
    We have reserved one Dragon boat for the first 20 people to sign up. Starts 7:30am and will end with a potluck lunch at 11am then chill on the beach. We will start a sign-up list on the whiteboard today and will need to finalize the list by this Saturday. No cost and paddles/vests are included. Just wear your regular swim/training gear and bring sunscreen, towel and a great attitude.

    Location will be at Mothers Beach in Long Beach.

    Check out their video! Pretty cool!

  • SGV Throwdown Competition – Sunday, August 28.
    This is a partner (same gender) competition hosted by CrossFit West Covina. 4 Divisions (Beginner, Intermediate, Advanced & Masters) and 3 WODs. Check in begins at 7:00 am & Athlete briefing starts at 7:30 am. Spectators are welcome. BBQ all day long, bring the Kids, invite the family and lets have a good time. For more information click here.

    It’s still not too late to sign up. So far we have Team Francisco/Niko, Team Ciery/Jess and Team Brian/Wilson.

Strength:
Power Clean & Jerk – 60% 2 x 4, 70% 2 x 3

WOD: 3 Rounds for time

30-20-10 Thrusters (m:95#-115#-135#/f:65#-75#-85#)
20-30-40 GHD Sit-ups or Sit-ups
with 400m run after each round