Daily WOD – Apr 5, 2014
Complete 7 rounds for time of: 10 wallballs (20/14# to 10/9') 10 pull ups WOD Notes: There will be a 12 minute time cap on this workout. Community Notes: Happy Birthday Rudy!!
Daily WOD – Apr 4, 2014
Power Squat 3-3-3-3-3 Then 400m backwards run Community Notes: Happy Birthday Peter!!
Make Up Day – Apr 3, 2014
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: "14.5" Complete 21-18-15-12-9-6-3 reps for time of thrusters (95/65#) and burpees Deadlift 3-3-3-3-3 then 5x6…
April Schedule & Events
Mark your calendars for these important dates in April (and May)! April 3 - Stretching and mobility (MOGA), 6pm April 17 - Stretching and mobility (MOGA), 6pm April 26 - CrossFit DelVal is hosting a LGBT and…
Daily WOD – Apr 2, 2014
Bench Press 5-5-5-5-5 Then 50 floor presses (60%) NFT WOD Notes: Compare to 130827.
Daily WOD – Apr 1, 2014
AMRAP in 10 minutes of: 2 back squats (135/95#) 2 box jumps (24/20") 4 back squats 4 box jumps 6 back squats 6 box jumps ... APRIL FOOLS! Fight Gone Bad! WOD Notes: Continue adding…
Daily WOD – Mar 31, 2014
Complete for time: 400m run 30 pistols 400m run 20 handstand push ups 400m run 10 muscle ups
Football WOD – Mar 30, 2014
Death by ground to overhead (50% 1 rep max clean and jerk) WOD Notes: Complete 1 clean and jerk the first minute, 2 the second, 3 the third and so on until you cannot complete…
My Goal for You
When you started CrossFit, your goal was simple: you wanted to improve your fitness. You wanted to run faster, get stronger, look better in a bathing suit, and overall just feel better. You wanted to…
Daily WOD – Mar 29, 2014
Deadlift 3-3-3-3-3 Then 5x6 zurcher deadlifts (30 to 40% 3RM) WOD Notes: Compare to 130520.