WOD Blog

Thursday 5.25.17


CrossFit North Pasadena – CrossFit

Metcon

Metcon (Time)

“Bicho Papao”

21x DL (185/130)

21x Cal Row

800m Run

15x CTB PU

15x TTB

400m Run

9x Power Clean (185/130)

9x Burpee over Erg

*Goal Time- 16′


Yagooooooooo!

Wednesday 5.24.17


CrossFit North Pasadena – CrossFit

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
*Goal Time- 13′

Recovery

Metcon (No Measure)

EMOM- 6′

M1: 150m Row

M2: Foam Roll Legs


Tuesday 5.23.17


CrossFit North Pasadena – CrossFit

Metcon

Metcon (4 Rounds for reps)

“Double Ristretto Venti Half-Soy Nonfat Decaf Organic Chocolate Brownie Iced Vanilla Double-Shot Gingerbread Frappuccino Extra Hot With Foam Whipped Cream Upside Down Double Blended, One Sweet’N Low and One Nutrasweet, and Ice”

TABATA of:

Row (cal)

HS Hold

Hollow Rock

OHS Bottom Hold (115/75)


Monday 5.22.17


CrossFit North Pasadena – CrossFit

Weightlifting

Front Squat (4×2 @ .9 Across)

Metcon

Metcon (Time)

“Picasso’s Pistol”

3 Rounds

16x Pistol (alt)

200m Run

*Goal Time- 9′


Hard Work Pays Off. Dreams Come True. 2017 Champs (Jeff and Tim)

Saturday 5.20.17


CrossFit North Pasadena – CrossFit

Metcon

Metcon (Time)

“PDA”

5 Rounds

10x Thruster (95/65)(115/75)

200m Run

15x SU

*Goal Time- 17′


Recovery time is both for your body to relax and your mind to unwind

Friday 5.19.17


CrossFit North Pasadena – CrossFit


Free Choice Friday

Thursday 5.18.17


CrossFit North Pasadena – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

“Wine Library”

AMRAP- 20′

3x H. Power Snatch (115/75)(135/95)

3x OHS

24x DU

20x WB (20/14)


Wednesday 5.17.17


CrossFit North Pasadena – CrossFit

Metcon

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
*Goal Time- 12′


Tuesday 5.16.17


CrossFit North Pasadena – CrossFit

Metcon

Metcon (3 Rounds for reps)

“Prince Pelican”

TABATA of:

Single Arm KB OH Hold (70/53)

H. Power Clean (115/75)

Ring Dip

*1′ Rest Between Stations


The volunteer crew for our first ever Battle for the Roses

Monday 5.15.17


CrossFit North Pasadena – CrossFit

Metcon

Metcon (Time)

“Burps and Jumps”

21-15-9

Burpee

DU

PP (115/75) (135/95)

Cash Out: 600m Run

*Goal Time- 15′


Join us for a lunch break this week! Every Tuesday and Thursday from 12-12:45!

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