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

 

 

Wednesday, January 20th

WOD

AMRAP 20 min

7 Handstand Push-ups

14 box jumps 20" box

21 Double unders

 

Lvl 2:

AMRAP 20 min – with penalties

7 Handstand Push-ups

14 box jumps 20" box

21 Double unders

 

Attempt to perform all reps unbroken. If a set is broken, perform 10 reps, 20 reps, or 30 reps respectively. 

Rounds are all counted the same.

 

Post rounds to comments.

 

Tuesday, January 19th

Click here to visit the CrossFit SoCal store for our new gear!

Complex : 5 Deadlift; 4 Hanging Power Cleans; 3 Front Squats; 2 Thrusters; 1 Push-Jerk

WOD

1500m Row

3 X Complex with (135lb/95lb)

800m Run

2 X Complex

400m Run

1 X Complex

CWOD

3 Rounds for time

1000m Row

3 X Complex with (140lb/100lb)

Post time to comments.

Monday, January 18th

WOD

For Time:

25 wall ball (20lb/14lb)

400m run

50 push-ups

400m run

75 walking lunges

400m run

100 double unders

400m run

Lvl 2:

For Time

30 Back Extensions

20 Weighted Back Extensions (Held to the chest - 10lbs plate/25lbs plate)

400m Run

30 Wall Ball (14/20)

20 Double Squat Wall Ball

400m Run

30 Burpees

20 Burpee Box Jumps (20”)

400m Run

30 Walking Lunges

20 Rack Lunges (65/95)

400m Run 

Post time to comments

Thursday, January 14th

Deadlift
5-5-5
 
3 Rounds for Time
15 185lb/155lb Deadlifts 
10 Handstand push-ups 
 
-The new SoCal adopted rule is that your grip must be just outside the length of your elbow to finger tips (the way we measure the paralettes).

Post weight and time to comments.
  

Wednesday, January 13th

Lift
OHS 5-5-5

WOD
Level1: 
Snatch Triples
7 (Power) Snatch (95/60)
7 Box Jumps (24")
for 7 Rounds

Level 2:
7 (Power) Snatch (135/95)
7 Box Jumps (30")
for 7 Rounds

Post weight and time to comments