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!