Daily WOD

Check out this “ARNIE” video

“Arnie“

With a single 2 pood kettlebell:

21 Turkish get-ups, Right arm

50 Swings

21 Overhead squats, Left arm

50 Swings

21 Overhead squats, Right arm

50 Swings

21 Turkish get-ups, Left arm
Matt Chan 25:06. Bill Grundler 25:49, Moe Kelsey 29:46, Graham Holmberg 36:31, Jeff Tincher 44:31.  Jeff Vale 48:46.

Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA. He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.

Daily WOD

“Diane”

21-15-9 Reps of

Deadlifts (225/155)

HSPU

COME IN ON SATURDAY FOR SKILLS AT 9 AND TEAM WOD AT 10!!!!

Strength

5-5-5-5 Back squats. Use the same weight for all sets.

Daily WOD

3 rounds for time of:

5 box jumps (30 in./24 in.)

10 wall balls (20/14)

Daily WOD

21-15-9 reps of

Power Cleans  145/103

Bar Facing Burpees

Pull ups

Strength

3-3-3-3 Front squats. Each set go up in weight

Daily WOD

800m run

50 Air squats

400m run

40 Air squats

200m run

30 Airsquats

400m run

20 Air squats

800m run

10 Air squats

Daily WOD

50-40-30-20-10 reps of

Slam balls (25/20)

Abmat Situps

Double unders

KB Swings (53/35)

Marc  26:15 (30lb Slam ball)

If you’d like to scale down, start at 30 instead of 50.

CrossFit Glendora is going to be closed on Saturday.

 We will be going to the Regionals in Pomona.

If you’d like to join, meet at the gym at 8 o’clock.

I will be going to breakfast and then to Regionals.

DON’T FORGET THE GYM WILL BE CLOSED THIS SATURDAY THE 12TH.

 WE WILL BE GOING TO REGIONALS.

 ANYONE WHO WOULD LIKE TO JOIN US, LET US KNOW!!

 Daily WOD

2000m Sprint Row for time

Rest, then,

50 Abmat or GHD situps for time

Skill

15 minutes of Muscle up practice

Daily WOD

3 rounds for time of

10 walking lunges

50 foot bear crawl

DON’T FORGET THE GYM WILL BE CLOSED ON SATURDAY CAUSE WE WILL BE AT REGIONALS!!

THE GYM WILL BE CLOSED THIS SATURDAY FOR REGIONALS!!!

Strength

Strength 3-3-3-3-3 Squat clean and jerk(split or push) go up in weight.

Daily WOD

4 rounds for time of

200m row

20 slam balls

20 toes to bar

200m run

20 wall balls

20 situps