KMW CrossFit WOD: Saturday 5/12/12

Posted by on May 11, 2012 · Leave a Comment 

8am Advanced CrossFit
Click here to see WOD Demo with our friends at CSA Gym in NorCal
12 Min AMRAP:
1 Rope Climb
15 Push-Ups

9:30am All Levels
12 Min AMRAP:
10 Ring Rows
10 Push-Ups

10:30 CrossFit Elements
Learn how to use the band for kipping pull-ups
6 Min AMRAP
6 Ring Rows
6 Push-Ups

KMW CrossFit WOD: Friday 5/11/12

Posted by on May 10, 2012 · Leave a Comment 

2011 SoCal Regionals

(Sort of) 2011 Regional WOD #6
20 Cal Row
30 Burpees
40 Double KB Clean (24/16kilos)
50 Toes to Bar
100 Ft OH Walking Lunges (45/25lbs)
200 Meter Sprint

Class Limit=20 Athletes
WOD Times-6am, 7am, 12:15pm, 5pm

KMW CrossFit WOD: Thrusday 5/10/12

Posted by on May 9, 2012 · Leave a Comment 

Farewell to our CrossFit Athlete Jackie Enriquez.  We will miss you JQ!
400 Meter Run
30 Pull-Ups
400 Meter Run
30 KB Snatch with R Arm
400 Meter Run
30 KB Snatch w L Arm
400 Meter Run

Class Limit 18 Athletes
WOD Times-6am, 7am, 12:15pm, 5pm

6pm Advanced CrossFit
2012 Regional Workout #4

CrossFit SoCal Regionals Update

Posted by on May 9, 2012 · Leave a Comment 

It’s GAME time folks!  This weekend at the Pomona Fairplex,  Tina Angelotti will be competing in the Reebok CrossFit Games SoCal Regional Competition. We have a large group of people headed out to cheer her on.  The Regional competition is one of the most fun events of the season so whether you are a CrossFit athlete or just looking for something fun to do this weekend it’s an incredibly inspiring event.  Don’t miss out!  For venue info and more details click here

FRIDAY MAY 11
Opening Ceremonies 8:30am
Team Event #1 10:00am-11:00am
Women Event #1 11:12am-11:48am (Tina)
Men Event #1 12:00pm-2:24pm
Team Event #2 1:24pm-2:24pm
Women Event #2 2:34pm-3:34pm (Tina)
Ment Event #2 3:44pm-4:44pm

SATURDAY MAY 12th
Team Event #3 9:00am-9:45am
Men Event #3 10:00am-10:48am
Women Event #3 10:58am-11:34am (Tina)
Team Event #4 11:54am-1:24pm
Men Event #4 1:39pm-3:39pm
Women Event #4 3:54-5:24pm (Tina)

SUNDAY MAY 13th
Team Event #5 8:00am-8:45am
Women Event #5 8:50am-10:05am (Tina)
Team Event #5 10:15-11:00am
Men Event #5 11:05am-12:20pm
Team Event #6 1:00pm-1:30pm
Women Event #6 1:45pm-3:15pm (Tina)
Men Event #6 3:30pm-5:00pm

KMW CrossFit WOD: Wednesday 5/9/12

Posted by on May 8, 2012 · Leave a Comment 

Get it girl!

WOD
Complete the following:
45 Thrusters (65-75/45-55lbs)
45 Deadlifts (185-205/115-135lbs)
45 Pull-Ups
45 HSPUs
Work for 20 seconds rest for 10 seconds until
all the work is complete with a 24 min time cap.

Class Limit=18 Athletes-Please arrive to class EARLY!
WOD Times-6am, 7am, 12:15pm, 5pm, The Ocho

6:30pm CrossFit Endurance at SMC Track
10 x 100m on 1:00. Hold 100m splits within 3-5 secs.
then
10 Rounds for time of:
Up Stairs
5 Alternating lunges
Down Stairs
5 Dips
Up Stairs
5 Sit ups
Down Stairs
5 Push ups
On last round finish with
25 Reverse Wall Balls (20/16lb)

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