A- weighted pullups
5×5
weighted pushups
5×5
B- 1 minute Russian twist
1 minute jumping lunges
1 minute push press 45/25
1 minute rest
3 times
Have a good vacation Sandra !! When you get back we are getting you ready for the sectionals!!!
4 rounds for time of
weighted O.H. lunges 100ft. 45#/25#
30 situps
30 back extensions
We miss this smile come home soon!!!
This is for us older CrossFitters
The Master’s competition at the Southeast Regional – video [wmv] [mov]
A- overhead squat
5-5-5-5-5
b- AMRAP in 12 minutes of Cindy after each round add 1 rep
5 pullups
10 pushups
15 squats
2nd rd
6 11 16
and so on
OK I know I say this a lot but here I go again since we have some amazing women at the Cave check this girl out.
Nadia Shatila completes 100 pull-ups in 2:53 – video [wmv] [mov]
5 rounds for time
10 man makers 25/15
200m sprint
Stretching is so important after a wod, make sure you do it!!
This is the last week of the Paleo challenge: if you are still hanging in there please stop by to get weigh and talk to Luca on the 3rd or 4th of July. We are proud of you!!!
Rise and Shine
for time
400m run 50 squats
400m run 40 situps
400m run 30 pushups
400m run 20 wallballs (20#/14#)
400m run 10 burpees
Makimba
1 makimba =
15 thrusters (10# db)
10 burpees
5 squats
AMRAP in 20 minutes
Reminder there will only be a 8am class on Saturday due to the competition going on at Diablo CrossFit. Starts at 9am come out and support Achim, Sandra, Katie, Alex, Lindsay and Dave compete.
A- push press
5-5-5-5-5
B- max rds in 12 minutes
200m sprint
max reps of chest to bar pullups
This is how you should look after one of Luca's great CrossFit programming classes
To our lady cave dwellers here are some strong women in action
Cleaning with Lindsey Smith, Kristan Clever and Miranda Oldroyd – video [wmv] [mov]
Reminder there will only be a 8am class on Saturday due to the competition going on at Diablo CrossFit. Starts at 9am come out and support Achim, Sandra, Katie, Alex, Lindsay and Dave compete.
Alessandro getting under in the clean
Team WOD: Teams of 3 people; all must finish all 30 movements before moving on to the next.
Row – 30 cal
Med Ball Clean & Jerk – 30 (20#/14#)
Box Jumps – 30 (24″/20″)
Push Presses – 30 (2×25lb dumbells/2×15lb dumbells)
Burpees – 30
K-B swings – 30 (53#/44#)
Great sweat angel! Compliment of a DCF shirt, remember this Saturday the Deuces Wild partner WOD at DCF, go and cheer on Dave and Katie as they represent LCF, for more info visit Diablocrossfit web page.
With a barbell weighting 95lb for guys and 65lb for girls, perform 1 back squat the first minute, 2 back squats the second minute, 3 the third, continue until you can’t perform the prescribed number of squat within the minute
LCF soon will offer salsa dancing classes?
Tabata Something Else
8 Tabata rounds of Hammer hits
Rest 1 minute
8 Tabata Rounds of 100m sprints
Rest 1 minute
8 Tabata Rounds of Kettle Bell Swings 53lb/44lb
Rest 1 minute
8 Tabata Rounds of Thrusters 45lb/25lb
This guy is HUGE just with Paleo diet and has great recipes check this site out: