Starting Strength Seminar 5-7 Feb 2010

Everyone loves Rippetoe!  
Come see why on February 5th-7th at CrossFit SoCal.  
Click here to sign up for the 3 day seminar.  

Lift: 
Bench 5-5-5

WOD:
AMRAP in 20min of:
15 Kettle bell swings 1.5pood/1pood 
15 Ring dips
15 ABMAT Sit ups

Post weight and rounds to comments.

Thursday, December 10th

Casey Burgener at the CrossFit SoCal Olympic Lifting Certification with father and Coach, Mike Burgener.  Sage Burgener was also present (Mike's daughter) as well as a few other amazing and knowledgeable coaches.  
Their professionalism and expertise were inspiring.  
Overall, an outstandingly informative and well run certification.  
Many thanks to the individuals who made this certification possible.

Lift:
Hang Squat Snatch
3-3-3-3-3

WOD:
Helen's Snatch
Run 400m
12 Snatch @ 65/45
21 Pull ups

Post weight and time to comments

Wednesday, December 9th

I had to share this with you all...

Dont worry guys, they have them for us too!!

Lift:
Deadlift 5

WOD:
3 rounds for time (1 min each exercise)
Deadlift 225/155
Row
push-ups

Add total number of reps and calories for your score

Post weight and total reps to comments. 

Tuesday , December 8th

Lift:
Over Head Squat 5

WOD:
3 Round Nancy for time:
Run 400m
15 Over Head Squat

Post weight and time to comments.

 

Monday, December 7th

Aren't you glad you CrossFit?

WOD: 
30 Muscle ups for time.

Post time to comments.
 

Battle of the Tattoos

Friday, December 4th

 

WOD:

10 rounds for time of:
5 deadlift @125lbs women/185lbs men
20 double unders

Post time to comments.

There will be NO Oly class this Saturday due to the CrossFit Oly Cert being held at the gym.

Thursday, December 3rd

WOD:
AMRAP 20 minutes of
7 HSPU’s
5 Hang Power Snatch (65 lbs women/95 lbs men)
3 Overhead Squat (65 lbs women/95 lbs men)
1 Muscle Up

Post total rounds to comments. 

There will be NO Oly class this Saturday due to the CrossFit Oly Cert being held at the gym.

Wednesday, December 2nd

WOD:
“Heavy Fran”
15-12-9 Reps for time of:
Thrusters (135 lbs men/95 lbs women)
35 lbs weighted pull ups for men/Strict pull ups for women

Post time to comments. 

There will be NO Oly class this Saturday due to the CrossFit Oly Cert being held at the gym.

Tuesday, December 1st

 

WOD:
“Filthy Fifty”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell Swings (1 pood women/1.5 pood men)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, (45 lbs women/65 lbs men)
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.