CALL US: 530 249-7239

11/22/17

11/22/17

November 22, 2017 No Comments dirtydeedscf@yahoo.com Post

Dirty Deeds CrossFit – CrossFit Warm-up down and back: high knee karaoke over the hurdle knee to chest figure four lunge w/overhead stretch lunge w/torso twist toe touch Stabilizer 8 rounds using 1 KB: (4 rounds each side) swing (single arm) clean (taken from floor) clean and press snatch Turkish get-up (down and up) Bench Press (6-6-6-6) Metcon (Time) 3 RFT: 500m row 21x burpees 12x thrusters (95/65)

11/21/17

November 21, 2017 No Comments dirtydeedscf@yahoo.com Post

Dirty Deeds CrossFit – CrossFit Warm-up 100x double unders (25 attempts) 5 rounds: inch worm to plank position 5x push ups 5x jump feet to outside hands and back to plank position 5x air squats Clean and Jerk (2 rounds: 1@75%, 1@80%, 1@85%) warm up 3-4 sets to first working set Snatch (2@70% x2sets, 2@75%x2sets) Front Squat (3@85% x3 sets) Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups

Week 12 of 12 Olympic weightlifting strength program 11/20/17

November 20, 2017 No Comments dirtydeedscf@yahoo.com Post

Dirty Deeds CrossFit – CrossFit Barbell Complex warm up 3 rounds of: DL, HPC, FS, Press, Thruster then; 3 rounds of: DL, HPS, OHS, Snatch Snatch (2@75%, 1@80%, 1@85% x2sets) Clean and Jerk (1@70%, 1@75%, 1@80% x2sets) Front Squat (1@80%, 1@85%, 1@90%, 1@95%) Metcon (Time) ForTime: 100-80-60-40-20 Double Unders 25-20-15-10-5 Cal Row

11/18/17

November 18, 2017 No Comments dirtydeedscf@yahoo.com Post

Dirty Deeds CrossFit – CrossFit Snatch 1@82%, 1@87%, 1@92%, 1@82%, 1@87%, 1@92%, 1@82%, 1@87%, 1@92%, rest/stretch/foam roll 20mins following Clean and Jerk 1@82%, 1@87%, 1@92%, 1@82%, 1@87%, 1@92%, 1@82%, 1@87%, 1@92%, Front Squat (2@85%, 1@90%, 1@95%, 1@98%) CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#

11/17/17

November 17, 2017 No Comments dirtydeedscf@yahoo.com Post

Dirty Deeds CrossFit – CrossFit Warm up Lower Body 1 (No Measure) 1min Dragon (each side) 1min Lizard (each side) 1min Twisted Cross (each side) 1min Pigeon (each side) 1 min Standing Straddle Stabilizer 3min AMRAP plank walks w/push up *start in plank position on hands. walk 3 hands to right and return to center then do a push up. walk 3 hands to left and return to center then do a push up. Metcon (Time) Partner WOD: 50x hip extensions 5x rope climbs 40x hip extensions 4x rope climbs 30x hip extensions 3x rope climbs 20x hip extensions 2x

11/16/17

November 16, 2017 No Comments dirtydeedscf@yahoo.com Post

Dirty Deeds CrossFit – CrossFit Warm-up 3min AMRAP 5x pull ups 3x burpees Power Snatch (3@55%, 2@80%, 1@82% x3sets) Clean and Jerk (2@55%, 1@75%, 1@80%x3sets) power clean + jerk (split) Front Squat (2@80%x2 sets, @1@85%x2 sets) Metcon (Time) 3 RFT 25x wall ball shots (20/14) 50x double unders (100 singles/20 attempts)choose WB weight you can perform 15 unbroken reps. 8 min time cap with remaining reps added as seconds.

11/15/17

November 15, 2017 No Comments dirtydeedscf@yahoo.com Post

Dirty Deeds CrossFit – CrossFit Warm-up 3min AMRAP 15x superman raises 10x v-ups 5x hand release push ups Bench Press (8-8-8-8) Metcon (AMRAP – Reps) Tabata Back Squat (95/65) 1min rest Tabata Ring Rows 1min rest Tabata Handstand Hold 1min rest Tabata Row (cal)The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For handstand hold, count the number of seconds maintained in the hold. Post total reps/seconds/calories for each exercise to comments. courtesy CrossFit.com

11/14/17

November 14, 2017 No Comments dirtydeedscf@yahoo.com Post

Dirty Deeds CrossFit – CrossFit Warm-up 3min AMRAP 20x jumping jacks 20x Air squats 20x push ups Clean and Jerk (1@70%, 1@75%, 1@80%, 1@70, 1@75, 1@80) Clean Pull (2@90%x2 sets) Front Squat (3@80% x3sets) Metcon (Time) 4 RFT: 20/14 cal row 20x burpees

Week 11 of 12 Oly strength program 11/13/17

November 13, 2017 No Comments dirtydeedscf@yahoo.com Post

Dirty Deeds CrossFit – CrossFit Warm-up 10x tuck jumps 15x push ups 20x air squats 15x push ups 10x tuck jumps Snatch (2@70%x2, 1@75%x2, 1@80%x2) Snatch Pull (2@90%x2) Front Squat (1@80%, 1@85%, 1@90%, 1@95%) Deadlift (3-3-3-3-3) these are controlled unbroken reps. prioritize consistent technique over load lifted. 10min time cap

11/11/17

November 11, 2017 No Comments dirtydeedscf@yahoo.com Post

Dirty Deeds CrossFit – CrossFit Snatch (1@80%, 1@85%, 1@80%, 1@85%x2, 1@90%) Clean and Jerk (1@80%, 1@85%, 1@80%, 1@85%, 1@90%) Front Squat (2@82%x2, 1@87%x3, 1@92%, 2@87%, 3@82%) Maupin (Time) 4 Rounds for time of: 800m Run 49 push-ups 49 sit-ups 49 air squatsIn honor of U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004To learn more about Maupin click hereVeterans DAy partner WOD

Not a member yet?

Join this month and drop ins welcome!