Canyon CrossFit

Friday - WOD - "Trick or Treat"

Friday - "Trick or Treat"

Perform "trick" or "treat", max rounds in 20 minutes

Trick:

5 Burpees

10 Sumo Deadlift Hogh Pull

15 "Ninja" Plyo Box Jumps/Steps

20 OH Squats

Treat:

10 Burpees

20 Sumo Deadlift High Pull

30 "Ninja" Plyo Box Jumps/Steps

40 OH Squats

Treat:

CORE:

Med Ball Situps - Throw and Catch

Thursday - WOD - "Dirty Dozen"

Thursday - "Dirty Dozen"

12 - Pullups

12 - Push Press

12 - Weighted Situps

12 - Front Squats

400 Meter Run

CORE: 5 x 12 Ab Rollers

RESULTS:

Jake - 6@ 23:40

Homer - 5@ 19:19

Justin - 5@ 20:12

Anthony - 5@ 20:30

RYan F. - 5@ 21:51

Ryan H. - 5@ 22:12

Adam - 4@ 19:40

Karen - 4@ 19:43

Erica - 4@ 19:43

Jeff - 4@ 22:02

Wednesday - WOD - "Rope a Dope"

"Rope a Dope"

Warmup - 150 Rope Jumps

Skills - rope pull

Workout:

10 Rope Pulls

15 Kettlebell Swings

20 Lunges

250 Meter Row - Timed

CORE:

30 Knee Raises

RESULTS:

Ros = 5@ 22:40 (1:06.4/1:11.5/1:14.7/1:11.1/1:06.0)

Tonya = 5@ 24:50 (1:20.8/1:23.5/1:23.8/1:15.6/1:07.9)

Kim = 4@ 22:39 (1:29.0/1:43.2/1:42.6/1:24.4)

Tuesday - WOD - "Tabata Holds"

Tuesday WOD = "Tabata Holds"

20 Seconds of Reps w/ 10 seconds of static holds

4 sets at each station @ 2 rounds, Count Lowest Rep at each station for score

1) Dips, hold at top of movement

2) Air Squats, hold at bottom of movement

3) Push-Ups, hold at top of movement

4) Ring Pulls, hold at top of movement

CORE:

4 sets of 20 sec floor leg lift holds

RESULTS: (dips/squats/pushups/ringpulls/total)

Drew - 6/16/14/15 = 51

Jake - 7/22/8/10 = 47

Anthony - 5/15/12/8 = 40

Ryan F. = 5/15/12/7 = 39

Adam = 7/11/10/10 = 38

Jeff = 3/15/5/10 = 33

Homer = 2/10/6/10 = 28

Monday - WOD - "PopTart"

Warmup - Row 5 minutes

Skills - Wall Ball

Workout:

15 Wall Ball

20 Plyo Jumps / Steps

25 Weighted Situps

50 Single Rope Jumps

Max Rounds in 20 to 25 minutes

RESULTS:

Homer: 8@ 22:37

Jake: 7@ 20:36

Sean: 7@ 21:44

Kelly P: 7@ 22:28

Jordan: 7@ 23:15

Drew: 6@ 19:56

Jeff: 6@ 20:43

Karen: 6@ 22:25

Mark: 5@ 16:57

Carissa: 5@ 17:10 

Christian: 5@ 18:10

Yvette: 5@ 20:31

Ros: 5@ 20:32

Jess: 5@ 20:47

Shelli: 5@ 20:52

Debbie: 5@ 21:33

Kelly B: 5@ 21:55

Cassie: 5@ 22:12

Cindy: 5@ 24:10

Tonya: 4@ 23:10

Kim: 4@ 23:10

Sunday - WOD - "Elizabeth"

Workout - "Elizabeth"

Warmup - 500 Meter Row Max

Skills: Squat/Power Clean

21-15-9 reps of:
Clean 135 pounds (Hang Clean)(#135/#115/#95/#75)
Ring dips (Regular Dips/Jumping Dips)

CORE: 3x15 Ab Rollers

Results:

Ryan H. - 5:50 (#95)

Christian - 8:40 (#75)

Ray - 8:45 (#75)

Ron - 9:10 (#75)

Jessie - 9:52 (#75)

Carissa - 10:53 (#65)

Saturday WOD - 20-15-10

20-15-10

400 meter run

20 ring pulls

15 kb swings

10 jump squats

Max Cycles in 20 Minutes

Friday - WOD - "Jackie Lite"

Friday WOD - "Jackie Lite"

1200 Meter Row

50 Barbell Thrusters (#85/#75/#65)

50 Ring Pulls

CORE: 30 GHD Back Extensions

RESULTS:

THURSDAY - WOD - "Angie"

WOD - "Angie"

Cannot break-up sets.  Start with any set.

100 Pull-ups

100 Push-ups "Full range of Motion"

100 Sit-ups

100 Squats "Full range of Motion"

CORE:  50 Knees-To-Elbows

RESULTS:

 

 

Wednesday - WOD - "Situp and Go"

WOD: "Situp and Go"

1) Warmup - 100 Rope Jumps

2) Skills - Kipping Pull-ups/Ball Slams

3) Workout:

       

10 - Ball Slams

10 - Weighted Situps

10 - Push Ups

10 - Weighted Situps

10 - Pull-Ups

10 - Weighted Situps

Max Rounds in 20 to 25 minutes

CORE: 10 - 10sec Leg Holds

RESULTS:

Ros = 6 @ 19:42

Kim = 6 @ 21:10

Jake = 9 @ 20:19

Homer = 9 @ 21:39

Kelly P = 6 @ 25:59

Debbie = 6 @ 25:51

Cass = 6 @ 26:14