Crossfit SkidRow

We currently meet Monday thru Thursday at 1100 for our daily WOD’s on the “snap-in field” aboard MCAS Camp Pendleton. Typically we will utilize the main page WOD but may adjust based on class size and equipment availability. If you are interested in joining us please contact us for questions or your welcome to stop by during one of our dialy WOD’s.

3 Rounds for time:
12 1 1/2 pood kettlebell swings
25 tire jumps (big tire)
400m run

5 rounds for time of:
200m Row
20 Wall Balls 20 lbs
20 Tire strikes w/ 10 lb SledgeHammer
20 Dips (Bench)
We will meet at bldg 23171 (The building next to PMO and below Environmental) at 1100.  See you there

Complete as many rounds in 20 minutes as possible of:

5 Pull-ups,

10 Push-ups,

15 Air Squats.

We will meet at 1100 by the pull up bars next to the snap in field

Lunge, KB Swing

5 Rounds for time:

• 10 – 1    1/2 pood KB Walking Lunge, Alternating Steps (females use 1 pood kb)
• 15 –   1   1/2 , KB Swings

OR

Linda

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

• Deadlift: 1 1/2 body weight

• Bench press: body weight

• Clean: 3/4 body weight

Set up three bars and storm through for time.

Post total time.

We will meet at the pullup bars by the snap in field at 1100.

Look forward to seeing you.

3 rounds for time of:
20 Kettlebell Swings 1.5 poods (1 pood for women)
20 Box Jump – 24″ Boxes
5 Tire Flips 300
400m Run
We will meet at 1100 by the pull up bars next to the snap in field.  Look forward to seeing you there.

4 rounds for time of:
400m Run
10 Tire Flips
20 knees-to-chests

Post total time

We will meet at the pullup bars by the snap in field at 1100.  See you there

Complete as many rounds as possible in 20 minutes of:

• 95 pound Thruster, 5 reps
• 95 pound Hang Powercleans, 7 reps
• 95 pound Sumo Deadlift High-pull, 10 reps

(Females use 65 pounds as the prescribed weight)

Post total rounds completed.

We will meet outside at the snap-in field at 1100.  See you there.

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

We will meet at the pull up bars by the snap in field at 1100.

For time:
150 Wallball shots, 20 pound ball

We will meet at the CNATT MCMAP room in Bldg 2368 at 1100.  Look forward to seeing you there.