Thursday, July 29th

Lift:
Overhead Squat 12 sets of 2 at 75% of 1 rep max on the minute.

WOD:
5 rounds for time of: Sprint 100 yards 6 Power Cleans 135/95 (Level 1) 155/105 (Level 2)

Post weight and time to comments.   

Wednesday, July 28th

Lift:
15 sets of 1 rep of squat snatch at 50% of 1 rep max every 30 seconds.

WOD:
For time: (Level 1) 15 Handstand push-ups 20 Pull-ups 25 Kettlebell swings, (1.5 pood men/1 pood women) 30 Sit-ups (abmat unanchored) 35 Burpees For time: (Level 2) 30 Handstand push-ups 40 Pull-ups 50 Kettlebell swings, (1.5 pood men/1 pood women) 60 Sit-ups 70 Burpees

Post weight and time to comments.   

Tuesday, July 27th

WOD:
"CrossFit SoCal Total"
One rep Max of:
Power Clean
Squat
Bench Press
Deadlift
Shoulder Press

You have 45 minutes to get your one rep max of the above 5 exercises. The timer will start 15 minutes 
after the start of class and will do 9 minute 
repeats for each exercise. Use the 9 minutes 
to work up to your 1 rep max. 

Post total to comments. 

Monday, July 26th

Rob Dawnton from Australia visited our gym last Friday and completed the WOD with our morning class.

WOD:
Tabata each of the following 4 exercises:
Sumo deadlift high pull with 1.5/1 pood
Doubleunders
Abmat Sit-ups
Push-ups

8 rounds of each exercise rest for 1 minute before switching to the next exercise. Your score is the lowest number of reps in a round for each exercise

Post reps to comments.    

Friday, July 23rd

 
WOD:
30 reps 95/65lb squat clean 30 Toes to bar 30 Box jumps 24" box 30 Games push-ups 30 PushJerk 35/25lb DBs 30 Double Unders 30 reps 95/65lb Thruster 30 Pullups 30 Burpees 30 OH Walking lunge steps with 45/25lb plate

Post time to comments. 

Thursday, July 22nd

Lift:
Press 12 sets of 2 at 80% of 1 rep max on the minute.

WOD:

"JT on Steroids"

12-9-6 reps of:

Muscle ups

Hand Stand Push-ups

Ring Push-ups

Post weight and time to comments. 

Wednesday, July 21st

Lift:
12 sets of 2 squats at 85% of 1 rep max on the minute

WOD:
2 rounds for time of: 
15 Thrusters (155 men/103 women)
12 pullups
Run 400 meters with a sand bag

Post weight and time to comments. 

Tuesday, July 20th

Lift:
10 sets of 1 deadlift at 80% of one rep max every 30 seconds. 

WOD:
5 rounds for time:
5 deadlifts (275 men/185 women)
10 burpees

Post weight and time to comments.   

Monday, July 19th

Congratulations to our Affiliate Team for placing 15th and Karen Carnahan for placing 11th in the world at the 2010 CrossFit Games!  We are so proud of you guys!   

Lift:
Bench 12 sets of 2 at 80% of 1 rep max on
the minute.

WOD:
3 Rope Climbs
21 Ring Dips
30 Squats

Post weight and time to comments. 
 

The 2010 Games have arrived!!!

   

 

Best of luck to CrossFit SoCal's affiliate team who will be competing at the 2010 CrossFIt Games this weekend in Carson, California.  James, Adam, Seth, Marisa, Lauren, and Andrea will be representing SoCal, as well as Karen Carnahan who will be competing in the Master's category! 

You can catch all the action live at www.live.crossfit.com or just click HERE.
CrossFit will be streaming every heat of every event for your viewing pleasure. There will only be one heat/event going on at one time, so you can't miss a thing.

CrossFit will start by streaming a live preview show tonight at 6pm PDT (Thursday July 15th) so you can watch all the announcements as they happen.  

This year CrossFit has taken our sport to a whole new level, so don't miss a moment of the action!


Thursday's WOD

Lift:
Bench 12 sets of 2 at 80% of 1 rep max on
the minute.

WOD:   
2 rounds for time of:
25 Wallball (20 men/14 women)
Walking lunges, 30 steps
Rope climbs - 3 ascents with feet

Post weight and time to comments.   

Friday's WOD

Lift:
12 sets of back squat at 80% of 1 rep max 

on the minute.
   
WOD: 
ʺHalf Angieʺ For time:
50 Pull-ups
50 Push-ups
50 Sit-ups
50 Squats

Post weight and time to comments.