Happy Halloween!

From the staff, and everyone at CrossFit Socal, be safe this Halloween!

Yesterday's WOD:

5 rounds for time:

Row 400, Run 400

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The Bear Complex

Bear Complex - 

7 sets of the following sequence
Power Clean
Front Squat
Push Press        
Back Squat
Push Press
 5 rounds - work up to max load

There is no time component - once you started you can rest anywhere anytime during the sequence but the bar may not rest on the ground
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CrossFit Total Time!!!

1 rep max of:

Squat

Shoulder Press

Deadlift

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Monday Madness

Snelen:

3 rounds for time of:

Run 400 meters

12 Squat Snatch (65lb men/45lb women)

21 Pullups

Purple Tomato?!! Here is an interesting article I found on aol.com.  Very interesting!

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Sunday, rest day

Anybody else's legs smoked from this weekend?  

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Saturday: WEW

Thanks to all who showed up for the "Trick or Repeat" WOD this Saturday!

See comments for a description.

Thank God it's Friday!...well, kind of...

WOD:

3 rounds for time of:

25 double squat wall ball (men 14lbs, women 8lbs)

15 deadlift (men 225, women 155)

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CHAZ

5 rounds for time:

50 Double Unders

50 Box Jumps

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2K Row for time

So while we are all here slaving away at our jobs, and working our behinds off at the gym...

Tim is riding dolphins!!!  See you when you get back Tim!

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Snatch, and GHD Wallball

Snatch 3-3-2-2-2-1-1-1-1-1

GHD Wall Ball

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