Monday, February 8th

Lift

Back Squat 5-5-5

WOD

3 rounds of as many complexes as possible in 3 minutes with a 1 minute rest
of the following complex: You owe 5 burpees immediately if you set the
bar down during the complex with 65/95:

*Complex: 5 Snatch Grip Deadlift, 4 Power Snatch, 3 Overhead Squats, 2
Back Squats, 1 Good Morning 

Level 2
5 rounds 

Post weight and time to comments.

 

Thursday, February 4th

Lift
Push-Jerk 3-3-3

WOD
7 rounds for time of:
3 Push Jerks or Split Jerks 115/80 lbs
6 Pull Ups
9 Push Ups

Lvl 2: 155/105lbs and arms must be at full extension when hands come off the ground for the pushups.

Post weight and time to comments.

Wednesday, February 3rd

Saying goodbye to Joe.

 

Joe is a CrossFit SoCal athlete that recently accepted a new position with his job.  Unfortunately, this means that he will be moving to a different state.  
Joe started his CrossFit career with us and will truly be missed.  
He's a great guy to be around and he always has a smile on his face.  An awesome athlete with a never quit attitude, he is always eager to learn better more efficient techniques.

Good luck with the new position Joe, and we know you will make a great addition to a new CrossFit gym!

Lift
Squat 5-5-5

WOD:
On the minute:
Complete 5 burpees and perform max rep 95/65 lbs thrusters on the
minute.

The goal is to complete 50 total thrusters.
*At the beginning of every minute perform 5 burpees, for the rest of the
minute perform as many thrusters as you can during that minute. At the
beginning of the next minute perform 5 burpees and then max rep
thrusters and so on until you reach 50 total thrusters.
Post the total number of minutes it took to reach 50 thrusters.

Lvl 2: 135/95 lbs

Lvl Gabe:  155lbs

Post weight, Lvl, and minutes it takes to complete the WOD.

Tuesday, February 2nd

One amazing CrossFitter!

Lift
Deadlift 3-2-2-2-1-1-1-1-1

WOD
100 Pull Ups
*Complete 100 Pull Ups for time using a kipping pull up, a strict pull
up or any other way you can from an open shoulder to your head over the
bar.

Lvl 2: 100 burpee pull-ups for time

Post weight and time to comments.

Monday, February 1st

Lift
Press 3-3-3

WOD
7 rounds for time of:
3 Handstand Push Ups
5 Power Cleans 135/95 lbs
7 Box Jumps

Lvl 2:
155/105 lbs
30²/25.5² box

Post weight, Lvl, and time to comments.

 

Thursday, January 28th

Lift
Front Squat 5-5-5

WOD
Complete as many rounds as possible in 3 minutes:

3 Power Clean 135/95 lbs
6 Abmat Sit Ups
9 Air Squats

Repeat this sequence 3 times (3 rounds). Rest for 1 minute between
The 3 minute rounds.
Post total rounds completed to comments.

Lvl 2: 6 rounds @ 155/105 or rest day (this workout will be repeated on
Saturday) 

Wednesday, January 27th

Lift
Deadlift 5

Death By Tabata
Perform:
Alternating Tabata Deadlift and Burpee

Deadlift Weight: 185/125 lbs
(Lvl 2 weight: 275/185)

*Start the clock and perform as many reps as possible for 20
seconds of deadlifts. Rest 10 seconds. Then perform as many burpees as
possible in 20 seconds. Rest 10 seconds. Repeat this 14 more times for
a total of 16 sets. Your score is counted by the total number of reps in 16
sets; 8 alternating sets of deadlifts and burpees .

*The entire workout should take 8 minutes.

Post weight and time to comments.

Tuesday, January 26th

Lift
Press 5-5-5

WOD
Complete 5 rounds for time:
7 Push Presses 115/80 lbs
14 Push Ups
21 Double Unders

Lvl 2:
5 rounds for time:
7 135/95
21 push-ups (hands leave the ground at the top each rep)
35 double unders

Post weight and time to comments.

Monday, January 25th

 
Lift
Squat 5-5-5

WOD
21, 15, 9 reps of:
One Arm (right) DB Thrusters 35/25 lbs
One Arm (left) DB Thrusters 35/25 lbs
Pull Ups

Lvl 2:
Men use 1.5 pood kettlebell for thrusters. Women use 1 pood.
Try to do butterfly pull-ups if you can't already do them. 

Post times to comments.

Thursday, January 21st

 

WOD

12-9-6
Snatch (55lbs women/85lbs men)
Muscle Ups

Post time to comments