CrossFit SoCal

Wednesday, March 13, 2013

ANNOUNCEMENTS:

• Workout 13.2 is announced tonight at 5pm! What do you think it will be this week? Let's go Crossit SoCal
• WOMEN'S ONLY CLASS TODAY 9:30AM AND 7PM
• PALEO LADIES BRUNCH this Sunday March, 17 from 11am-3pm at Kate Sessions Park in PB. Check out the facebook event for more info.

TODAY'S WOD:

Skill: jumping from knees plus jump for distance(this is one sequence with no pause between the jumps

Lift: 15 minutes to establish max clean and jerk

WOD: For Total Distance rowed with a 17 minute time cap:

3 minute row

4 box jumps @ max box jump height minus 6 inches (a 45# and 25#)

1 Clean and Jerk

Rest 3 minutes

2 minute row

4 box jumps @ max box jump height minus 6 inches

1 Clean and Jerk

Rest 2 minutes

1 minutes row

4 box jumps @ max box jump height minus 6 inches

1 Clean and Jerk

Level 4 – 205/145

Level 3 – 185/ 135

Level 2 – 155/115

Level 1 – choose weight

Saturday January 26, 2013

CrossFit Kids Classes are coming!!! 

Our first class has changed to Sat. February 2nd. It will be 1/2 hour for ages 5-8 and 45 mins for ages 9-12. The first class will be free and then you will have an opportunity to purchase a 10-class punch card for $80. Your kids' awesome coaches will be Ady Shea, Julie Kelly and Amanda Lauron. You are welcome to WOD at the 0900 while your kids are getting strong and healthy too.

8 am:  Olympic Weightlifting

9 am:  Open Gym

10 am:  FREE Weekend Warriors Class.  Everyone is welcome!  The workouts will be scaled to fit your needs!

WOD:

4 rounds of:

12 weighted thrusters (DB,KB or med ball)

12 burpees

12 v-ups

then, 800m buy out run

11 am:  Women's Only Class with Sarah

Partner WOD:

Complete the following WOD with a partner. Partner A begins with the set number of movements on the left and partner B does the movement the correlates on the right for the whole time it takes partner A to complete all the reps. Once Partner A finishes all the movements the roles switch. Complete the workout for total reps. (try to beat your partner!)

Partner A:	Partner B:
250m run with plate overhead	Box Jumps
25 kipping/butterfly pull-ups (50 jumping pull-ups)	Burpees
25 Kettlebell Swings	Push-Ups
25 Double Unders	Air Squats

 

 

Thursday January 24, 2013

"Chris Bannister, USMC. 50 L-pull-ups for time. Six days after stepping on an IED"- No complaining :)

Don't forget to pick up your Pete's Premade Paleo Orders today. Available for pickup between 4:30-8pm.

Also a new batch of Sarah's Sweet Potato Paleo Brownies has been dropped off in the white freezer by the rowers. Available for $1 each. Write your purchase on the envelope and place that money inside. ENJOY!

 

Lift: 12 minutes to establish max effort push press

WOD:

5 rounds for time:

5 paralette handstand pushup
100m farmers carry
5 L-pullups

Level 3: 2/1.5 pood
Level 2: 1.5/1pood, defecit HSPU
Level 1: choose weight/sub

Tuesday, January 22, 2013

 

Lift:

15 minutes to establish max effort front squat

WOD:

10 minute AMRAP:

8 Deadlift

10 TTB

12 bulgarian split squat (12 per leg)

level 3: 225/135#

level 2: 185/125#

level 1: choose weight

Friday, January 11, 2013

Last day of Share the Pain Week.  Don't worry we have it every 4th week so don't miss out on the chance to try CrossFit for FREE.  Don't forget about our FREE Weekend Warriors class every Saturday at 10 am.  

Challenge: Max GHD upward facing static hold and max GHD downward facing hold

For time:

WOD: “Crossfit’s 5K?”

1 K run

1 K row

1 K run

1 K row

1 K run

***keep track of splits*** Keep splits as consistent as possible

Suns-Out-Guns-Out Friday Finisher: tabata bicep curls

Thursday, January 10, 2013

Share the Pain Week is here!  Bring friends, family and co-workers in for FREE and show them what CrossFit is all about.

Challenge: tabatta double unders for total reps 

WOD: 5 minutes AMRAP:

6 Front squat

12 Kettle Bell swing

Then,

5 minute AMRAP:

10 Squat box jumps 24/20”

30 Mountain climbers

Level 3: 135/95, 2/1.5 pood

Level 2: 115/75, 1.5/1 pood

Share the pain: choose weight

 

Thursday, December 27, 2012

If you ordered Pete's Paleo on Monday then you can pick up your order today from 4:30 - 7:30 pm.

Lift:

Every minute on the minute for 8 minutes: 3 Floor press @ 55% of 1 Rep Max bench press 

Level 2:  superset with 3 clapping pushups

 

WOD:

“Jason”

For time:                              

100 squats                               

5 muscleups                               

75 squats                               

10 muscleups                               

50 squats                               

15 muscleups                               

25 squats                                

20 muscleups                               

Level 3: Rx                               

Level 2: Rx  20 minute timecap                               

Level 1: 3 pullups and 3 dips = 1 muscleup, 20 minute time cap

Wednesday, December 19, 2012

Skill/Lift:

Every minute on the minute for 6 minutes: 3 position squat cleans + 1 jerk @ 75% of 1RM Clean and Jerk

WOD:

"Grace?!?"

For time:

30 clean and jerks **

** 10 pullups every time hands come off of the bar

Level 3: 135/95#                               

Level 2: 115/75#                              

Level1: choose weight 

Sunday, December 16, 2012

Thanks so much DJ Tim for providing us with some awesome beats to throwdown too!

CrossFit SoCal is hosting a holiday filled Sanctioned Olympic Lifting Meet TODAY. Weight-in is at 9 am and lifting will begin at 10 am.  Its a $20 entry fee but free for spectators.  Come in and watch or get your lift on!

9 am:  Strongman with Jenn

10am:  Members Only Class with Wilson.

WOD:

For time:

3-6-9-12-15-18 rep rounds of:

Medball cleans (20/14)
Dumbbell push press
Grasshoppers (alternating)
Double-unders

L1 - choose dumbbell weight, single-unders
L2 - 25/15 lb dumbbell push press
L3 - 35/25 lb dumbbell push press

Friday, December 14, 2012

Womens Scaled Division Winners of the SoCal Santa Shakedown!

Share the Pain Week is coming to an end.  Don't forget to tell your friends and family they can come in for the FREE Weekend Warriors Class that takes place every Saturday at 10 am!

Challenge: Max unbroken Toes to Bar

WOD:

3 Rounds For Time of:

12 Kettlebell Weighted Abmat Situps (hold on chest)
14 Kettlebell Swings
7 Power Snatch
6 Overhead Squats

Level "Share the Pain": Choose Weight

Level 1: 75/55 lbs, 1/0.75 Pood

Level 2: 95/65 lbs, 1.5/1 Pood

Level 3: 115/80 lbs, 2/1.5 Pood