TODAY IS THE DAY! THE 2013 REGIONALS ARE HERE! MAKE SURE TO ARRIVE IN TIME FOR THE TEAM'S FIRST EVENT. GATES OPEN AT 8AM.
THE GYM IS CLOSED TODAY AFTER THE 8:30AM CLASS. WE ARE ALSO CLOSED SATURDAY AND SUNDAY DUE TO THE SOUTHERN CALIFORNIA CROSSFIT REGIONALS TAKING PLACE.
TODAY'S WORKOUT:
Skill - 5 minutes of double unders
Lift - 12 minutes to establish 2 RM floor press
WOD - 2013 regionals individual workout #6
For time:
100 Double unders
50 handstand pushups
40 toes to bar
30 shoulder to overhead 160/100#
90’ walking lunge 160/100# *
*45 steps stationary lunge
Level 3: Rx
Level 2: 135/95#
Level 1: choose weight
SOGOFF - tabatta bicep curls
THE 2013 SOUTHERN CALIFORNIA REGIONALS START TOMORROW! THE GYM WILL ONLY BE OPEN FOR THE AM CLASS AND CLOSES FOR THE WEEKEND AFTER THE 8:30AM CLASS. COME OUT AND SUPPORT TEAM SOCAL AND CHRISTINA. A GROUP OF MEMBERS WILL BE MEETING AT THE GYM AT 8AM TO CARPOOL TO DELMAR. MAKE SURE TO ROCK YOUR CROSSFIT SOCAL GEAR! LET'S REPRESENT SOCAL!
TODAY'S WORKOUT:
Skill - Box jumps, 3 x Max effort box jumps in 1 minute (24"/20")
Lift - Every minute on the minute for 8 minutes: Deadlift+touch-&-go squat clean+jerk @75% or heavier 1RM clean&Jerk
WOD - ½ “2013 Regionals individual workout # 4”
50 Wall balls 20/14
50 chest to bar pull ups
50 pistols
50 single arm DB snatch 70/50# *
*may use equal poundage kettle bell for snatch. KB must touch ground between each rep
Level 3: Rx
Level 2: 20/14#, standard pullups, 50/35#
Level 1: choose weight, ninja pistols
ANNOUNCEMENTS:
TODAY'S WORKOUT:
Skill - 5 minutes of PVC work on body position on snatch pulls 1,2 &3
Lift - Start a continuously running clock:
Every 30 seconds for 4 minutes: 2 snatch first pulls
rest 2 minutes
Every 30 seconds for 4 minutes: High hang squat snatch @ heavy
rest 2 minutes
8 minutes to establish 1RM snatch
WOD – With a 15 minute time cap complete the following:
EMOM 10 Sumo Deadlift Highpulls
7 bar facing burpees
Level 3 - 95/65#
Level 2 - 75/55#
Level 1 - Kettlebell swings @ choose weight, standard burpees
ANNOUNCEMENT:
TODAY'S WORKOUT:
Skill - Team building - for 3 minutes- football style, fast feet while coach calls out burpees
Lift - Every Minute on the minute for 9 minutes: 3 floor press @ 60%
Level 2: Super Set with 2 chest to ring false grip pullups
WOD - “Power Elizabeth” 21-15-9
Power cleans
Ring dips
Level 2 - 135/95
Level 1 - 115/75, bar dips
After WOD - Coaches choice - stretching/mobility
ANNOUNCEMENTS:
TODAY'S SCHEDULE:
Skill - 3x20 GHR with introduction to the reverse hyper
Lift - 15 minutes to establish: 2 RM Deadlift
WOD - For time:
“Jackie”
1000m row
50 thrusters
30 pullups
L1- Choose your weight
L2- 45 for both
2013 CROSSFIT GAMES TICKETS GO ON SALE THIS MONDAY MAY 13TH. CLICK HERE FOR MORE INFO
TODAY'S SCHEDULE:
8AM- Olympic lifting Class
9AM- OPEN GYM
10AM - WEEKEND WARRIORS (FREE CLASS)
"MURPH" WITH A PARTNER
1 mile run (each partner must run 800m)
100 pullups
200 pushups
300 squats
1 miles run (each partner must run 800m)
** You may alternate sets of each movement**
11AM- WOMEN'S ONLY CLASS
In Teams of 2, complete the following for time:
4 Prowler pushes (Speed bump down and back = 1)
100 air squats
50 push-ups
30 thrusters (45lbs)
20 toes to Bar
4 Prowler pushes
**Only one partner can work at a time. **
(JUST BECAUSE ITS FRIDAY AND FOR THOSE WHO STILL HAVEN'T SEEN THIS VIDEO IT IS A MUST SEE)
TODAY'S WORKOUT:
Skill - 2 times of Max Effort false grip hold on rings
Lift - 12 minutes to establish: 3 rep max effort floor press
WOD - For time:
5 rounds:
7 strict pullups
7 per arm single arm strict shoulder press *
then,
5 rounds:
100m farmers carry
25 floor wipers
Level 4: L-pullups, 50/30#, 2/1.5 pood, 45# plate
Level 3: strict pullups, 50/30#, 2/1.5 pood, 45# plate
Level 2: banded strict pullups, 40/25#, 1.5/1 pood, 45/25# plate
Level 1: banded strict pullups, 30/15#, 1.5/1pood, 25# plate
SOGOFF: 2 minute AMRAP: plate curls. 45/25#