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SATURDAY, JANUARY 19 2018

Nelson Slade January 18, 2019

WOD: PARTNER WOD

100 AIR SQUATS

80 WALL BALLS 20/14

60 BACK SQUATS 135/95

40 FRONT SQUATS 155/105

20 OVERHEAD SQUATS 185/125

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FRIDAY, JANUARY 18 2018

Nelson Slade January 18, 2019

SKILL:

ACCUMULATE 25 BMU

WOD: AMRAP CYCLES

4 MIN AMRAP

20 CALORIE ROW

40 TOES TO BAR

—REST 2 MIN—

4 MIN AMRAP

25 CALORIE ROW

50 AbMAT SITUPS

—REST 2 MIN—

4 MIN AMRAP

30 CALORIE ROW

60 BURPEES

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THURSDAY, JANUARY 17 2019

Nelson Slade January 16, 2019

STRENGTH:

SPLIT JERK 3-3-3-2-2-2

WOD: 10 MIN EMOM

2 DEADLIFTS

*INCREASE WEIGHT EACH SET

**START WITH 60% OF 1RM

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WEDNESDAY, JANUARY 16 2019

Nelson Slade January 16, 2019

WOD: 4 ROUNDS FOR TIME

20 STRICT PULL UPS

20 BENCH PRESS 95/65

800m RUN

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TUESDAY, JANUARY 15 2019

Nelson Slade January 15, 2019

STRENGTH:

FIND 3RM THRUSTER FROM RACK

WOD: FOR TIME

10-8-6-4-2 THRUSTER 135/95

50-40-30-20-10 DOUBLE UNDER

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MONDAY, JANUARY 13 2019

Nelson Slade January 13, 2019

WOD: 35 MIN EMOM

3 ROPE CLIMBS

6 HANDSTAND PUSHUPS

9 GHD SITUPS

12 BOX JUMPS 24/20”

—1 MIN REST—

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SATURDAY, JANUARY 12 2019

Nelson Slade January 11, 2019

WOD: CHIPPER

100 ALTERNATING DUMBBELL SNATCH 50/35

80 CALORIE ROW

60 RUSSIAN KETTLEBELL SWINGS 2/1.5 pood

40 STRICT PRESS 75/55

20 D-BALL OVER THE SHOULDER

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FRIDAY, JANUARY 11 2019

Nelson Slade January 10, 2019

WOD: INTERVAL WORK

3 ROUNDS:

IN 2 MIN COMPLETE

10/7 ASSAULT BIKE CALORIES

5 FRONT SQUATS 275/185

AMREP TOE TO BAR

—REST AS NEEDED—

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THURSDAY, JANUARY 10 2019

Nelson Slade January 9, 2019

STRENGTH:

BENCH PRESS 8-8-8-8

WOD: 21-15-9

SUMO-DEADLIFT HIGH PULL 75/55

LATERAL BURPEE OVER BAR

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TUESDAY, JANUARY 8 2019

Nelson Slade January 7, 2019

WOD: 20 MIN AMRAP

10 RING MUSCLE UPS

30 SINGLE ARM DUMBBELL HANG CLEAN AND JERKS 50/35

50m SLED PUSH 255/175

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MONDAY, JANUARY 7 2019

Nelson Slade January 6, 2019

WOD: 3 RFT

300m ROW

30 ALTERNATING PISTOLS

30 AbMAT SITUPS

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SATURDAY, JANUARY 5 2019

Nelson Slade January 4, 2019

WOD: “BARRAZA”

18 MIN AMRAP

200m RUN

9 DEADLIFT 275/185

6 BURPEE BAR MUSCLE UPS

U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, CA, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations. 

He is survived by his parents Francisco and Nina, his siblings Amanda, Rachel, Jamie, and Frankie, and his fiancee Maghan K. Harrington and her daughter Kayla. 

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FRIDAY, JANUARY 4 2019

Nelson Slade January 3, 2019

STRENGTH:

BACK SQUAT 2-2-2-2-2-2-2-2-2-2

WOD: 30-20-10

KETTLEBELL SWINGS 2/1.5 pood

ATOMIC SIT UPS

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THURSDAY, JANUARY 3 2019

Nelson Slade January 2, 2019

WOD: 20 MIN AMRAP WITH A PARTNER

20 CALORIE ROW

20 BENCH PRESS 185/125

20 CALORIE ROW

20 RING DIPS

20 CALORIE ROW

20 PUSH PRESS 155/105

20 CALORIE ROW

20 BAR DIPS

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WEDNESDAY, JANUARY 2 2019

Nelson Slade January 1, 2019

WOD: 18 MIN AMRAP

100 DOUBLE UNDERS

40 DUMBBELL POWER CLEANS 50/35

20 DUMBBELL BOX STEP OVERS 50/35

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6 REASONS WHY STARTING CROSSFIT SHOULD BE YOUR NEW YEAR’S RESOLUTION

Mike Boettger January 1, 2019

The holiday season is coming to a close and you have probably had about all the ham, turkey, mashed potatoes, apple pie, and n-laws you can handle. In 2019, you’re probably also brainstorming ideas for getting in shape this year. Perhaps you have Googled the new diets and some trendy celebrity workout to try. Do you really think this is going to be the year when this old routine is going to do the trick? Instead, make this the year you truly commit to healthy habits and an improved new lifestyle – not the latest trend.

These are the 6 reasons why CrossFit should be your New Year’s resolution!

Read More
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FRIDAY, JANUARY 4 2019

Nelson Slade December 30, 2018

STRENGTH:

BACK SQUAT 2-2-2-2-2-2-2-2-2-2

WOD: 30-20-10

KETTLEBELL SWINGS 2/1.5 pood

ATOMIC SITUPS

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MONDAY, DECEMBER 31 2018

Nelson Slade December 30, 2018

WOD: “FRAN”

21-15-9

THRUSTERS 95/65

PULLUPS

ALSO A REMINDER THAT WE WILL BE CLOSED NEW YEARS DAY!! HAVE A HAPPY HOLIDAY CFCM FAMILY!

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MONDAY, DECEMBER 24 2018

Nelson Slade December 23, 2018

WOD: 12 DAYS OF CHRISTMAS

1 MU (1 PULL/ONE RING)

2 DL 315/225

3 HANDSTAND PUSH UPS

4 BURPEE BOX JUMPS 20"

5 WALL BALLS 20/14

6 CHEST TO BAR PULL UPS

7 KETTLEBELL SWINGS 1.5/1 pood

8 WALKING LUNGES

9 SIT-UPS

10 HANG POWER SNATCHES 135/95

11 TOE TO BARS

12 MAN-MAKERS 35/25

 

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SATURDAY, DECEMBER 22 2018

Nelson Slade December 21, 2018

WOD: “ISABEL”

30 SNATCHES FOR TIME 135/95

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