WOD Blog

Tuesday 9.19.17

CrossFit North Pasadena – CrossFit

Metcon

Metcon (AMRAP – Rounds)

“Black Panther”

EMOM- 16′

M1- 6x KBS + 4x HR Push Up

M2- 50x DU

*KBS (53/35)(70/53)


Marvel Hero #7 – Black Panther

Monday 9.18.17

CrossFit North Pasadena – CrossFit

Metcon

500m Row (Time)

Max Effort 500m Row

Metcon

Metcon (Time)

“Doctor Strange”

5-10-15

PC & J (115/75)(135/95)

Burpee – BJ (24/20)(30/24)

400m Run

*Goal Time- 9′

Rx Masters 40+

PC&J (95/65)


Marvel Hero #8 – Doctor Strange

Saturday 9.16.17

CrossFit North Pasadena – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

“Cyclops”

w/a partner

AMRAP- 16′

8x DL (225/155)

3x B-MU / 8x CTB PU

*Alternating rounds


Marvel Hero #9 – Cyclops

Friday 9.15.17


CrossFit North Pasadena – CrossFit


Free Choice Friday!

Thursday 9.14.17

CrossFit North Pasadena – CrossFit

Metcon

Metcon (Time)

“Jean Grey”

800m Run

500m Row

30x WB (20/14)

2x RC

20x WB

1x RC

10x WB

*Goal Time- 16′

Rx Masters 40+

WB (20/10)(9’/9′)


Marvel Hero #10 – Jean Grey

Wednesday 9.13.17

CrossFit North Pasadena – CrossFit

Metcon

Metcon (Time)

“The Hulk”

15x PS (75/55)(95/65)

12x PS (95/65)(115/75)

9x PS (105/70)(135/95)

6x PS (115/75)(165/110)

3x PS (135/95)(185/130)

*Goal Time- 9′

Rx Masters 40+

15x PS (45/35)

12x PS (75/55)

9x PS (85/60)

6x PS (95/65)

3x PS (100/70)

Strength/Skill

Metcon (No Measure)

3 Supersets of:

12x Pistol (alt)

36x SU


Marvel Hero #11 – The Incredible Hulk

Tuesday 9.12.17

CrossFit North Pasadena – CrossFit

Weightlifting

Paused Front Squat (5×3 @ .7 across)

*3″ pause at the bottom of the FS

Metcon

Metcon (Time)

“Captain Marvel”

21-15-9

Deficit Push Up (45’s)

TTB

Cal Row

*Goal Time- 12′

Rx Masters 40+

HR Push Up with feet on 45# plate, no thighs touching ground


Marvel Hero #12 – Captain Marvel

Monday 9.11.17

CrossFit North Pasadena – CrossFit

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
*Goal Time- 10′

**CAP Time- 15′


Saturday 9.9.17


CrossFit North Pasadena – CrossFit


Gym closed today. We will be hosting our second CrossFit Kids competition “Battle for the Roses” from 8am-1pm. Come check it out!

Friday 9.8.17


CrossFit North Pasadena – CrossFit


Free Choice Friday!

Page 1 of 14812345...102030...Last »
CrossFit North Pasadena
3636 E Colorado Blvd
Pasadena, CA 91107
(626) 537-9348
CrossFit Journal: The Performance-Based Lifestyle Resource
Vitargo