Nutrition
Veggie Burger Anyone?
Today’s WOD: In 15 minutes work to a heavy set of 5 deadlifts rest 5 minutes AMRAP in 15 minutes: 5 Power Cleans (135/95) 10 m Broad Jumps (length of 5 stall mats) 20 Double Unders 10 m Bear Crawls Optional: 2 minute L-sit* *start the timer when in position and stop it once your [...]
Going Mainstream
A Paleo rap song, now I’ve heard it all. Thanks to Holly for posting this on our Facebook page! Today’s WOD: Spend 15 minutes on your rope climbing technique then AMRAP in 15 minutes: 10 Kb SDHP (53/35) 10 Kb swings (53/35) 20 m bear crawl 20 m frog jumps Optional: 3x Max slosh pipe [...]
Show Us Where the Bodies are Buried
Today’s WOD: 4 Rounds – 1 minute per station, Fight Gone Bad Style 1. Dumbell Thrusters (35/25) 2. Burpees 3. Box Jumps (20/16) 4. Row for Calories 5. Rest Fight Gone Bad is coming up fast, so today’s WOD is a bit of a glimpse/reminder as to what you will be seeing. Optional 3 x [...]
And the Winner Is…
Today’s WOD: Row 1000m 50 Double-Unders 40 Box Jumps 30 Wall Balls 20 Burpees 10 OH Walking Lunges (45/25) ************************** First off, a big congrats to everyone who took part in our ARCFit “Takin’ it to the Cave” Paleo Challenge. Most of you dove head first into this challenge and really gave it your all. [...]
Concentration
Today’s WOD: Bench Press 5-5-5-5-5 rest 5 minutes 5 Rounds for time: 10 plyo push-ups 10 jumping lunges run 200 m Time to put those three new flat benches to work today with some bench press. Although not a “functional” movement in the way that the squat or deadlift are, the bench press still has [...]
Josh H. is our May Athlete of the Month!
Quiet. Unassuming. Reserved. Three words that describe Josh H. when he’s inside the box. But here are three more that are just as applicable: Determined. Focused. Gritty. This guy never takes a night off when he comes in to train. It doesn’t matter what he is facing in that particular WOD, he’s going to finish. [...]
Takin’ it to the Cave
Make sure to get into the box tonight at 7:00 pm to get weighed and measured for the 2nd annual ARCFit “Takin’it to the Cave” Paleo challenge. This contest is going to be bigger and better than our last, starting with these booklets that Runner Steve put together for all of you! Inside you will [...]
Helping Hands?
Today’s WOD: Shoulder Press 3-3-3-3-3 *Establish a new 3 rm for the push press Rest 5 minutes 5 Rounds for Time of: 30 Box Jumps (24/20) 30 Sit-Ups CrossFit Open WOD #4 is due to be released this evening. Unfortunately, the Games site is back to having problems and a lot of you are not [...]
Happy Thanksgiving!
Today’s WOD: Run 5/10 k If you’re in town, then I expect all of you to be flying your ARCFit colors at the 17th Annual Run to Feed the Hungry. Snap some pics for me if you make it out there and post your time to comments. Depending on how frisky you’re feeling, take off [...]
The Dance Floor is Crowded
Today’s WOD: 4 rounds for time Run 400 meters 15 Bottom out Burpees 30 Sit-ups A couple of things to remember as our class sizes grow. The first is to make sure you know everyone you’re training with (you know the burpee penalty for that!). The second is to prepare your workout station/area/zone/etc. prior to [...]
© 2012 CrossFit – American River CrossFit in Sacramento. All Rights Reserved.
Powered by WordPress. Designed by 