Friday, December 30th

29
Dec

Friday, December 30th

Heads Up! See the New Years holiday schedule below:

Skill Work

10 Minutes of Practice
Handstand Push-Ups

If you are proficient, practice these freestanding or from a deficit.

WOD

4 rounds for time:
10 deadlifts, 225/155
15 knees to elbows
30 double unders

Post time to Comments.

Holiday Schedule
Friday –
Only AM Classes, Closed after 11am
Saturday – Open Gym from 10:30am to 12:30pm
Sunday –
Open Gym from 11 to 1
Monday – Only Capt’s Practice @ 12:30, 5pm and 6pm classes.

62 Responses

  1. JoJo

    BIG difference on body at 7am, than 10am!!!
    I did not want to move…..

    HSPU practice
    strict 3-3-3-3-3 with two ab mats

    WOD:
    11:21 #155
    sub DU’s for 15 burpees

    Accessory work: tabata push-ups
    17-11-10-8-4-7-7-8

  2. JoJo

    BIG difference on body at 7am, than 10am!!!
    I did not want to move…..

    HSPU practice
    strict 3-3-3-3-3 with two ab mats

    WOD:
    11:21 #155
    sub DU’s for 15 burpees

    Accessory work: tabata push-ups
    17-11-10-8-4-7-7-8

  3. BAston

    10:44 @ 185# (no belt for once, and they felt great).

    Lost the K2E kip in the 3rd round, and had a few trip ups on dubs in rounds 3&4.

    1. BAston

      HSPU practice. Worked up to kipping HSPU with 45/25/10 (and ab mat for my head). Did some free standing HSPU as well.

  4. BAston

    10:44 @ 185# (no belt for once, and they felt great).

    Lost the K2E kip in the 3rd round, and had a few trip ups on dubs in rounds 3&4.

    1. BAston

      HSPU practice. Worked up to kipping HSPU with 45/25/10 (and ab mat for my head). Did some free standing HSPU as well.

  5. David Perlow

    10:30
    95lb dead lift – probably a little too light
    K2E: 15/13+2/8+7/7+5+3
    Double unders: doubled every 3rd jump

  6. David Perlow

    10:30
    95lb dead lift – probably a little too light
    K2E: 15/13+2/8+7/7+5+3
    Double unders: doubled every 3rd jump

    1. ERIC S.

      In other words…move with integrity because during the CF Open she will no rep your ass faster than a two-peckered billy goat ???? in the middle month of May.

    1. ERIC S.

      In other words…move with integrity because during the CF Open she will no rep your ass faster than a two-peckered billy goat ???? in the middle month of May.

  7. Rekas

    16:38 rx (men’s bar booyah)
    Struggled on the k2e – did em one by one
    Strung like 25 dubs in a row that’s a record for me!!!!

  8. Rekas

    16:38 rx (men’s bar booyah)
    Struggled on the k2e – did em one by one
    Strung like 25 dubs in a row that’s a record for me!!!!

  9. ERIC S.

    Body is wrecked from all these wods this week so…
    Sandy’s Birthday Wod
    8 rounds + 16 reps
    *You guys will do it on Sunday! 1/1/17

  10. ERIC S.

    Body is wrecked from all these wods this week so…
    Sandy’s Birthday Wod
    8 rounds + 16 reps
    *You guys will do it on Sunday! 1/1/17

  11. cloudon

    Crossfit Dimensions. Chipper Friday…
    50 DU / 25 power clean 135
    50 DU / 15 Front squats 135
    50 DU / 5 x 25′ rope climbs
    50 DU / 15 back squat 185 from ground
    50 DU / 25 dead lifts 185.

    18:11 – had a lot of trouble with the first round of DUs after the rope climbs. High ceilings are nice…

  12. cloudon

    Crossfit Dimensions. Chipper Friday…
    50 DU / 25 power clean 135
    50 DU / 15 Front squats 135
    50 DU / 5 x 25′ rope climbs
    50 DU / 15 back squat 185 from ground
    50 DU / 25 dead lifts 185.

    18:11 – had a lot of trouble with the first round of DUs after the rope climbs. High ceilings are nice…

  13. Alice

    deficit kipping work with 45/35 stacked and abmat for my head. sets of 4’s and 3’s rotating with Ed for 10min.

    8:52 135#

  14. Alice

    deficit kipping work with 45/35 stacked and abmat for my head. sets of 4’s and 3’s rotating with Ed for 10min.

    8:52 135#

  15. Crossfit Incinerator in Temecula, CA
    Tiff
    MAIN: CrossFit Incinerator WODs – Dec 30, 2016
    In 25 mins do:
    Run, 1.5 mi
    then in the remaining time, AMRAP of:
    11 Chest-to-bar Pull-ups
    7 Hang Squat Cleans, 155/105 lbs
    7 Push Press, 155/105 lbs

    Got 3 rounds + 1 145# (because my PP are weak )

    Lots of mobility work on the Joshua Tree “Lost Horse Mine” trail yesterday

  16. Crossfit Incinerator in Temecula, CA
    Tiff
    MAIN: CrossFit Incinerator WODs – Dec 30, 2016
    In 25 mins do:
    Run, 1.5 mi
    then in the remaining time, AMRAP of:
    11 Chest-to-bar Pull-ups
    7 Hang Squat Cleans, 155/105 lbs
    7 Push Press, 155/105 lbs

    Got 3 rounds + 1 145# (because my PP are weak )

    Lots of mobility work on the Joshua Tree “Lost Horse Mine” trail yesterday

  17. Melissa TruHero

    Hangover crew party of 1

    No upside down movements

    Wod 10:33 @ 153#, K2E, and single unders (because that’s just what was happening today)

  18. Melissa TruHero

    Hangover crew party of 1

    No upside down movements

    Wod 10:33 @ 153#, K2E, and single unders (because that’s just what was happening today)

  19. sassypants

    4 hours after getting off a 15 hour flight…
    Ass bike/row for calories:
    40/10
    30/20
    20/30
    10/40
    22min
    Why oh why did I donate money to buy that thing?

    Then watched Eroc do my bday wod. Woopie I’m looking forward to Sunday!

  20. sassypants

    4 hours after getting off a 15 hour flight…
    Ass bike/row for calories:
    40/10
    30/20
    20/30
    10/40
    22min
    Why oh why did I donate money to buy that thing?

    Then watched Eroc do my bday wod. Woopie I’m looking forward to Sunday!