Friday, April 29

Lift: Snatch
3-3-2-2-2-1-1-1-1

WOD:
4 rounds for time of:
Run 250 meters
25 Squats
25 Abmat sit-ups (Level 2 GHD sit-ups) 

Saturday at CrossFit SoCal:
8am Olympic Weightlifting (Split Jerk)
9am and 11am CrossFit Games Open WOD #6- Come cheer on the team or participate!)
10am Weekend Warriors - FREE to the public
Three rounds for time:
Run 400 meters
20 Dumbbell thrusters
30 Abmat sit-ups

TAILGATE/BBQ/POTLUCK TODAY AT NOON AT THE GYM IN CELEBRATION OF THE FINAL CROSSFIT GAMES OPEN QUALIFIER WOD!  BRING A DISH OR SOME MEAT FOR THE GRILL.

Sunday at CrossFit SoCal
9am Last Chance Games WOD #6 
10am Weekend Warriors with Par 

Thursday, April 28

SHARE THE PAIN!!!  BRING A FRIEND/COWORKER/FAMILY MEMBER TO THE GYM TO TRY OUT A WOD FOR FREE TODAY!

TAILGATE POTLUCK PARTY AT NOON THIS SATURDAY AT THE GYM!  COME CHEER ON THE CROSSFIT SOCAL TEAM DURING THE FINAL WOD OF THE CROSSFIT GAMES OPEN. 

Lift: Press
Work up to 1 heavy set of 12 reps

WOD:
3 rounds for time of:
15 Sumo Deadlift High-pull (75lbs/55lbs)
15 Ring Dips 

 

Wednesday, April 27

Carl 

Click here to sign up for the Mobility, Movement and Recovery Workshop being held at the gym on May 7th at 11am.  Develop flexibility and mobility through various ranges of motion to improve your WOD scores and times.  Improve your performance, recover faster and help prevent injury.

SHARE THE PAIN!!!  BRING A FRIEND/COWORKER/FAMILY MEMBER TO THE GYM TO TRY OUT A WOD FOR FREE TOMORROW!

TAILGATE POTLUCK PARTY AT NOON THIS SATURDAY AT THE GYM!  COME CHEER ON THE CROSSFIT SOCAL TEAM DURING THE FINAL WOD OF THE CROSSFIT GAMES OPEN. 

Lift: Front Squats
Work up to one set of 12 front squats at 115/80 pounds

WOD: CrossFit Games Open WOD #6
3 thrusters, 3 chest to bar pull-ups
6 thrusters, 6 chest to bar pull-ups
9 thrusters, 9 chest to bar pull-ups
12 thrusters, 12 chest to bar pull-ups

Continue the pattern for 7 minutes.  Post total reps as your score.
Men use 100 lbs, Women use 65lbs 

Tuesday, April 26

SHARE THE PAIN!!!  BRING A FRIEND/COWORKER/FAMILY MEMBER TO THE GYM TO TRY OUT A WOD FOR FREE TODAY AND THURSDAY!

TAILGATE POTLUCK PARTY AT NOON THIS SATURDAY AT THE GYM!  COME CHEER ON THE CROSSFIT SOCAL TEAM DURING THE FINAL WOD OF THE CROSSFIT GAMES OPEN. 

Lift: Deadlift
Work up to 1 heavy set of 12 deadlifts

WOD:

10-9-8-7-6-5-4-3-2-1
Deadlifts
Run 250 meters between each round 

Monday, April 25

Drop by CrossFit SoCal this Saturday from 9am to noon to watch or participate in the final CrossFit Games Open Qualifier workout.  The WOD is as many rounds as possible in 7 minutes of 3 Thrusters, 3 Pull-ups -adding 3 reps to each round.  It's been an exciting 7 weeks of competition at the gym!  Don't miss the finale this Saturday!  

SHARE THE PAIN!!  THIS WEEK BRING A BUDDY TO THE GYM FOR FREE TODAY, TOMORROW AND THURSDAY!

Lift: Bench Press
Work up to 1 heavy set of 12

WOD:
4 person teams around a tire, a 20" box and a 24" box.

4 times at each station:

1 person does 20 burpees, 1 person does 30 box jumps on the 24" box, 1 person does 40 step ups on the 20" box with a kettlebell (1.5/1pood) and 1 person does 50 sledgehammer hits on the tire.  

When everyone has finished all the reps for the round, rotate positions.

The time ends when the last person for the team finishes their fourth round. 

 

Friday, April 22

Having trouble with the Olympic lifts (clean and jerk/Snatch)?  Improve your WOD scores and improve your power output by learning and practicing the Oly lifts every Saturday at 8am.  The class is free for members and is for all levels whether you are new to the lifts or have an advanced skill set.

WOD:

"The Perfect Storm" 
21 Thrusters <95/65>
21 Pull Ups
400 M Run
15 Overhead Squats <95lbs/65lbs>
50 Double Unders
50 Sit Ups
400 M Run
30 Wall Balls <20lbs/14lbs>
30 Box Jump
400 M Run
21 KB Swings <2/1.5>
12 Pull Ups
30 Clean & Jerks <95lbs/65lbs>
If you are doing the games workout tomorrow do:
Helen
3 rounds for time of:
Run 400 meters
21 Kettlebell swings 1.5/1 pood
12 Pullups

Saturday at SoCal:
0800 Olympic Weightlifting: Hang Squat Clean

0900 and 1100 CrossFit Games Open WOD #5

1000 Weekend Warriors -
Sand Bag Challenge 

Teams of 4, One sand bag per team:
Carry sand bag 400 meters. (Switch off between team members or carry it together)
20 sand bag power clean and jerks (One team member at a time)
Carry sand bag 400 meters
30 sand bag front squats
Carry sand bag 400 meters
40 sand bag deadlifts
Carry sand bag 400 meters
50 burpees jumping over the sand bag
The number of reps above is the total per team of  4. Each team member can contribute as many or as few reps as they are able each round. On the lifts, only one team member can be working at a time.

Sunday at SoCal
0900 Last Chance Games WOD #5
1000 Weekend Warriors with Par 

Thursday, April 21

Skills: Sprint 4x400 every 3 minutes

WOD:
Tabata Handstand Push-up or handstand hold (you get 1 point for every 20 second handstand hold)
Tabata Abmat sit-ups
Tabata Ring dips
Tabata Hollow Rocks
Tabata Push-ups
Tabata Squats

Keep a running total.  Your score is your total reps. 

 

Wednesday, April 20

Greg

Games WOD Week 5

Tuesday, April 19

Mighty Em!  Good things come in small packages!  Emily is killing the Games workouts each week.  Last week she wowed the audience with a score of 93. That, if you remember, was 60 bar over burpees, 30- 90lb overhead squats and 3 muscle ups in just 10 minutes.  

Skills: Tabata Knees to Elbows

WOD:

50 Cal Row
40 Unanchored abmat situps
30 24 inch box jumps
20 KB Swings 1.5/1 pood
100 doubleunders/300 singles
20KB Swings 1.5/1 pood
30 24 inch box jumps
40 Unanchored abmat situps
50 Cal Row or run 400 meters (level 2)
Every minute on the minute do 5 burpees before returning to your exercise.

 

Monday, April 18

Aaron performing the 165lb clean and jerk AMRAP wod last week.  

No lifting this week!  It is CrossFit/Skill/Mobility only week.  Spend time working on a WOD PR, working on bettering a skill and getting our tissues mobilized and unglued!  This would be an excellent week to get a massage or acupuncture therapy!

Reminder: next week is "Share the Pain" week.  Bring a buddy on Monday, Tuesday or Thursday of next week for FREE.  Your friend will do a scaled version of our WOD.  

Skill:
Handstand Practice

5 mins practicing handstands
5 mins practicing handwalking 

WOD:

Level 1
21-15-9 
Deadlift 185lbs/115lbs
Pull-ups

Level 2
21-15-9
Deadlift 225/155lbs
Chest to bar Pull-ups