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Sun 06/20/10



WOD Sat 06/19/10


"Fran"

21-15-9 reps,
for time of
95 lb Thrusters
Pull-ups

WOD Fri 06/18/10


Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds

Post times for each round to comments.


Karla powering through her sprints.
CrossFit Chulavista image

WOD Thurs 06/17/10



For Time
Handstand push-ups
15-13-11-9-7-5-3-1
L-pull ups
1-3-5-7-9-11-13-15

WOD Wed 6/16/10




Back Squat
5-5-5-5-5

WOD Tues 06/15/10



For Time
1600 meter run
50 pull-ups
800 meter run
35 pull-ups
400 meter run
20 pull-ups

WOD Mon 06/14/10



"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

WOD Sat 6/12/2010

"If there is no struggle, there is no progress."
-Frederick Douglas
WOD

Nutts"

For time:
10 Handstand push-ups
250/200 pound Deadlift, 15 reps
25 Box jumps, 30/20 inch box
50 Pull-ups
100 Wallball shots, 20/10 pounds, 10'
200 Double-unders
Run 400 meters with a 45/25lb plate

WOD Fri 6/11/2010


Strength Training
Front Squat 5-5-5

WOD
South Central Regional Event 4

For time:
10 Muscle-ups
15 Handstand push-ups
155/105 pound Squat clean, 20 reps
Run 600 meters

WOD Thur 6/10/2010


Skill Training

Power Snatch 3-3-3
Snatch Balance 3-3-3
Snatch 1-1-1

WOD

Four rounds, each for time of:
800 meter run

WOD Wed 6/9/2010



WOD

Northwest Regional Event 4

For time:
Row 30 calories
95 pound Thruster, 30 reps
20 foot Rope climb, 3 ascents
30 Kettlebell swings, 1.5 pood
Row 20 calories
115 pound Thruster, 20 reps
20 foot Rope climb, 2 ascents
20 Kettlebell swings, 1.5 pood
Row 10 calories
135 pound Thruster, 10 reps
20 foot Rope climb, 1 ascent
10 Kettlebell swings, 1.5 pood

WOD Tue 6/8/2010


Strength Training
Deadlift 3-3-3-3-3

WOD
Row 500m
25 Ball slams (30/20)
Row 500m
20 Ball slams (30/20)
Row 500m
15 Ball slams (30/20)

WOD Mon 6/7/2010


WOD

"The Mooch"

15 minute AMRAP
3 Back squats (225/155)
6 Pull-ups
9 Push-ups

WOD Sat 06/05/2010


WOD

Run 400 meters
Goblet squats (pood/1 pood)
Push press (75/45)
Sit ups
21-18-15-12-9

WOD Fri 06/04/10


WOD

Rack Jerks 3-3-3-2-1

Snatch Balances 3-3-3-2-1

*1 minute rest between sets

Rest 3 minutes, then:

15 Minute running clock with 2 power cleans (85% 1 RM max) on the top of each minute

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