Visited

Here’s a list of Crossfit boxes that I’ve visited.  Some I’ve done WoDs at, some I’ve judged competitions.

Crossfit L’Usine – Montreal, QC, Canada – April 2012

WOD:

21-15-9

Deadlifts, ring rows, burpees

Crossfit Cologne – Koln, Germany – August 2012

WOD:

Strength / Skill

Overhead Squats, Pull-ups, Skin the Cat

Crossfit Los Angeles – West Los Angeles, CA – October 2012

WOD (Day 1):

AMRAP 15 – Ladder

  • n Suitcase DL (R)
  • n Russian Clean (R)
  • n Push Press (R)
  • n Suitcase DL (L)
  • n Russian Clean (L)
  • n Push Press (L)

WOD (Day 2):

For Time

  • 50 GHD sit-ups (I did regular ab mat situps)
  • 40 burpees
  • 300m farmer’s walk (15# dumbells)
  • 20 pull-ups
  • 10 dumbell thrusters (15#)
  • 5 inch worms

Then back up the ladder!

Crossfit New England – Natick, MA – September 2012, October 2012

  • Firebreather (Garage Games series) – Judge
  • Masters Throwdown – Judge

Crossfit Providence – Providence, RI – October 2012

  • Garage Games Judge Accreditation

Crossfit Delaware Valley – Broomall, PA – November 2012

WOD (Day 1):

ElizaFranStina (my mod wod)

21-15-9

Squat Cleans Thrusters @ 75#
Ring Dips Chest to Abmat Push-ups
Pullups  Ring pulls

WOD (Day 2):

Deadlift – Find 5RM

and then a

“Tabata Trio”

Row (cals)
Slamballs (30/20)
Double Unders Russian KB swings 26#

November 29th, 2013 Visit

AMRAP 7

7 power cleans (95#)
7 wallballs (14#)
7 jumping pull-ups

Final Score: 3+8

Crossfit Las Vegas – Las Vegas, NV – November 2012

STRENGTH
15 minutes to establish 1 RM snatch (skill, light weight)

15 minutes to establish 1 RM clean and jerk (skill, light weight)

WOD
AMRAP 5
Squat Clean and Jerk 165/110

Rest 2 minutes

60 Bar Facing Burpees

Record total reps and time to complete burpees

Foundation Crossfit – Seattle, WA – December 2012

WOD:

1.
establish within 15 minutes:
a heavy 1-rep push press

The goal is to find the heaviest weight that form will allow. Once the knees and hips lock out they must remain locked out. The bar may start slowing down once it’s above forehead-level, but keep fighting.

2.
Pendlay Row 3×8

This accessory is to be done after your rack group finishes the push presses. Go heavier than last week, but maintain technique.

3.
10-to-1 reps for time:
hang squat clean, 61/45kg
slapping pushups

The bar must start in a solid hang position before performing the clean for each rep. Full extension isn’t necessary for the pushup.

Crossfit Heat – Dallas, TX – March 2013

WOD:

Crossfit Open workout 13.2

Complete as many rounds and reps as possible in 10 minutes of:
75 pound Shoulder to overhead, 5 reps
75 pound Deadlift, 10 reps
15 Box jumps, 20″ box

Lalanne Fitness (powered by Crossfit) – San Francisco, CA – March 2013

WOD:

Filthy 50 (modified)

50 Box jump, 20 inch box (step-ups)
50 Jumping pull-ups (ring rows)
50 Kettlebell swings, 24# (all the 35# were taken by the men)
50 Walking Lunge
50 Knees to elbows (hollow rolls)
50 Push press, 35#
50 Back extensions (good mornings with 35# weighted bar)
50 Wall ball shots, 20 pound ball (35# front squats)
50 Burpees
50 Double unders (100 single jumps)

Crossfit Eagle Rock – Los Angeles, CA – May 2013

WOD:

7 minutes – Every 30 seconds – 1 squat clean, 1 front squat – 115#

Team Workout – partner holds a bumper plate overhead, while other partner is working (I did a goblet squat with a 35# bell)

40 pull-ups (ring rows)
60 burpees (box step-ups)
80 sit-ups
100 air squats

Total Time: 10 minutes and change (can’t remember exact time)


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