CrossFit – American River CrossFit in Sacramento

Melissa and Karry make use of the equipment on hand to work some overhead presses while vacationing at Pismo Beach.

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“Nicole”

As many rounds as possible in 20 minutes of: 

400 meter run

Max pull-ups

Record the number of pull-ups completed for each round.

Rambo and Larry knock out some ring dips during yesterday’s WOD.  

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60 Squats

1 Turkish Get-up each arm

50 Squats

2 TGU’s each arm

40 Squats

3 TGU’s each arm

30 Squats

4 TGU’s each arm

20 Squats

5 TGU’s each arm

10 Squats

6 TGU’s each arm

For Time

Men use 50lb DB or 53 lb KB, women use 35lbs

Check out these videos from CrossFit.com of Jeff Martone breaking down the TGU:

Get-up Sit-up, Jeff Martone…[wmv][mov]

Turkish Get-up Part 2, Jeff Martone…[wmv][mov]

Turkish Get-up Part 3, Jeff Martone…[wmv][mov]

Turkish Get-up Part 4, Variations, Jeff Martone…[wmv][mov]

Gina B. takes a new approach to wall balls (one not encouraged by ARCFit staff) that almost leads to a busted nose.  Nice guns though!

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21-15-9

Pull-Ups

Ring Dips

Complete a 200 M farmer’s walk and a 200 M run after each round

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Still waiting to hear from any women out there interested in competing in a WOD challenge to make the ARCFit affiliate cup team.  Let us know by the end of the week if you’re in.

Tana reps out some renegade push-ups

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Alright ladies, we need to know how many of you are interested in participating in the Affiliate Cup Challenge during the CrossFit Games which takes place in Aromas, CA, from July 10-12.  Affiliates from around the globe will get together and compete in team WODs against each other. Cup competition preliminaries are Friday with the finals set for Sunday morning.  ARCFit is fielding a team of 3 men and 3 women.  The men’s side is set so we need to determine how many of you female fire breathers want to give it a shot.  If more than three of you want on than we will have a WOD-off in the near future to select the final members of the team.  Please let us know by next Friday, May 29, if you would be interested in making the team.  I encourage you all to give it a shot!

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5 rounds for time:

Men-45lbs, Women-30lbs

5 DB Deadlifts

5 DB Jumping Shrugs

5 DB Hang Power Clean

5 DB Front Squats

Run 400 Meters

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Check out some action from the Rocky Mountain Qualifier last weekend:  Sevan Matossian made a video of Jasmine Dever’s second workout (Jasmine is in second overall at the end of Day 1) video … [wmv] [mov]

One of our original “Cougars”, Melissa, turns the big 35 today!  Melissa is one of our biggest success story’s here at ARCFit and we want to thank her for her hard work and dedication over the past year.  Keep on rockin’ it girl!  This WOD’s for you:

Complete 5 Rounds of the following:

15 Overhead Squats (M=95, W=65)

10 Burpee Box Jumps

10  Knees to Elbows

15+10+10= I’m no math major but I think that equals 35!  

Haven’t done a burpee box jump before?  Here is a quick video demonstration (we won’t be doing them from side to side however): Burpee Box Jumps