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
Are you a part of The Paleo Challenge? Use the facebook group for posting recipes, motivation and to hold yourslef accountable. Lets get ready for the open!
Share the Pain Week is halfway over. Friends and family are welcome to work out with you for FREE all week!
Challenge: max strict pullups (any grip) and max kipping pullups
WOD: 15 minutes for total burpee pull-ups:
On the minute every minute including the first minute,
3 thrusters
Burpee pull-ups
Level 3: 135/95
Level 2: 115/75
Share the Pain: choose weight
***pullup bar should be just out of reach***
Its Share the Pain Week. Bring in your friends and family for FREE. Its a new year, give your friends and family the gift of fitness!
Challenge: 1 mile time trial
WOD: “flying saucer"
Against a continuously running 15 minute clock for total reps:
3 minutes ground to overhead (with plate)
3 minutes squats while hugging plate
3 minutes floor press with plate
3 minutes stationary lunges plate overhead (each step counts)
3 minutes burpees to a plate
Level 4: 55/45#
Level 3: 45/25#
Level 2: 25/10#
Share the Pain: Choose weight
The Paleo Challenge starts this weekend! Get ready by taking your measurements, weight and body fat with Coach Sarah over the weekend. You can even do the pre-challenge workout "Jackie" to give yourself a starting point. Then in 30 days redo it all again and see how far you have come! You can order your Pete's Paleo now until midnight on Monday for pickup on Thursday, January 10th from 4:30 - 7:30 pm.
9 am: Strongman with Jenn
10am: Members Only Class with Wilson
WOD:
Part A.
Complete two rounds of:
Run 400 meters for time
Max load & rep back squats (taken from ground)
Rest 2 minutes
Then...
Part B.
Complete two rounds of:
Run 400 meters for time
Max double-unders in 2 minutes
Rest 2 minutes
Each portion will have two sets of scores.
Part A score: 400m run time / back squat load / back squat reps
Part B score: 400m run time / number of double-unders
Paleo Treats is going to be at the gym today from 9 - 11 am for a FREE tasting. They will also have treats to sell at a awesome discount.
The Paleo Challenge starts this weekend! Get ready by taking your measurements, weight and body fat with Coach Sarah over the weekend. You can even do the pre-challenge workout "Jackie" to give yourself a starting point. Then in 30 days redo it all again and see how far you have come! You can order your Pete's Paleo now until midnight on Monday for pickup on Thursday, January 10th from 4:30 - 7:30 pm.
8 am: Olympic Weightlifting
9 am: Open Gym or WOD (TBA)
10 am: FREE Weekend Warriros Class. Everyone is welcome! The workouts will be scaled to fit your needs!
11 am: Women's Only Class with Sarah.
WOD for WEW and WO:
"Jackie"
For time:
1000 meter row
50 Thrusters (45/33)
30 Pull-ups
Some of our SoCalers finished the GORUCK challenge on New Years Eve. Congrats guys! Way to represent SoCal in a big way!
Paleo Treats will be at the gym again tomorrow from 9 - 11 am. Come in and get your workout in and sample some delicious Paleo treats!
The Paleo Challenge starts this weekend! Get ready by taking your measurements, weight and body fat with Coach Sarah over the weekend. You can even do the pre-challenge workout "Jackie" to give yourself a starting point. Then in 30 days redo it all again and see how far you have come! You can order your Pete's Paleo now until midnight on Monday for pickup on Thursday, January 10th from 4:30 - 7:30 pm.
Lift:
Every minute on the minute for 10 minutes: 2 front squats at 55%
Level 2: super set with 3 dynamic GHD situps
WOD:
21-15-9 for time:
Squat cleans
Push press
Stationary lunges (bar on back)*
*step forward, foot must return to stationary foot for the rep to count
Level 3: 115/75#
Level 2: 95/65#
Level 1: 75/55#
Suns out guns out Friday finisher – 2 min alternating Bicep Curls
Lift:
20 minutes: with a spotter, find 3 rep max effort seated military press (behind head)
WOD:
Against a 12 minute running clock:
6 minutes of:
12 push press
12 Toes to bar
Then, 6 minutes of:
12 ring dips
12 box jumps (games standard)
Level 3: 115/75#
Level 2: 95/65#
Level 1: choose weight, choose box height
*post both scores
Lift:
15 minutes: 2-2-2-2-2 hang clean
WOD: 2012 Regionals team workout #2
For time:
1000m row
25 pistols
15 hang cleans
Level 4: 225/135 RX
Level 3: 205/125
Level 2: 185/115
Level 1: choose weight scale pistons
New Years Eve hours: Closed after the noon class. No evening classes.
New Years Day: Closed
WOD:
"1/1/2013"
Against a continuously running clock, for time:
1 mile run
10 minutes to establish 1 Rep Max snatch *
20 Handstand Pushups
13 Cleans at established 1Rep Max snatch
Level 3: paralette handstand pushups
Level 2: Standard handstand pushups
Level 1: scaled handstand pushups
*subtract one second per pound
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