Tuesday, May 31

Lift: Deadlift
Texas 5 (5-10 pounds heavier than last week)
Westside  1 rep at 85% every 30 seconds for 15 sets

WOD:
As many reps as possible in 5 minutes of:

Deadlift 3 reps (L1-225/155, L2-275/185)
Push Press 7 reps (L1-95/65, L2-115/75) 

 

Monday, May 30- Happy Memorial Day!

Thank a vet, give them a hug, shake their hand and remember the lost or fallen.  

"Let every nation know, whether it wishes us well or ill, that we shall pay any price, bear any burden, meet any hardship, support any friend, oppose any foe, to assure the survival and success of liberty."

-JFK

WE WILL HAVE TWO CLASS HOURS- 6 AM AND 10 AM ONLY.  BRING A FRIEND!

WOD:
"Murph"

L-1 - Buddy Murph
With a partner-complete the following for time:
1 mile run (800 m per person)
100 pull-ups
200 push-ups
300 squats
1 mile run (800 m per person) 

L-2 Murph
1 mile run
100 pull-ups
200 push-ups
300 squats

L-3 Murph
Do L-2 with a weight vest, boots and utes or turn-outs.

 

Friday, May 27

 

WOD:

Level 1

Two person team: Each person does all the exercises. First person does the good mornings then the other person does the good mornings, then the first person does the handstand walk with the buddy helping, then the other person does it.
Three rounds for time of:
30 good mornings 65/45lbs
Buddy Handstand walk 40 feet
30 Abmat sit-ups
Buddy Handstand walk 40 feet

Level 2
As an individual
Three rounds for time of:
30 good mornings 95/65 lbs
Handstand walk 40 feet
30 Glute-ham sit-ups
Handstand walk 40 feet

Saturday's Schedule

8am Olympic Weightlifting Class
9am CrossFit Games Practice WOD #1 - all members are welcome to attend
10am Weekend Warriors- FREE class
11am CrossFit Games Practice WOD #2 - all members are welcome to attend 

Sunday's Schedule

10am Weekend Warriors - FREE class

Thursday, May 26

 

Lift: Thruster 2-2-2-2-2-2-2

WOD:
Level 1
“Amanda”
9-7-5 reps for time of:
Assisted Ring muscle-up or 3 times pullups and dips
Squat snatch (95lb / 65lb)

Level 2
“Amanda”
9-7-5 reps for time of:
Ring muscle-up 
Squat snatch (115lb / 80lb)

Level 3
“Amanda”
9-7-5 reps for time of:
Ring muscle-up 
Squat snatch (135lb / 95lb)

 

Wednesday, May 25

 

Lift: Push Press - race to 21 reps at 95/65lbs

WOD:
For Time:
20 Cal Row
30 Burpees
40 Two-hand Dumbbell Ground to Overhead (50lb/25lb)
50 Toes to Bar
100 Foot Overhead Walking Lunge (45lb/25lb plate)
150 Foot Sprint 

Tuesday, May 24

Lift: Overhead Squat 3-3-3

WOD:
Level 1
50 Pull-ups
50 Kettlebell Swings (53lb/35lb)
50 Double Unders
50 Overhead Squats (95lb/65lb)

Level 2
100 Pull-ups
100 Kettlebell Swings (53lb/35lb)
100 Double unders
100 Overhead Squats (95lb/65lb) 

Monday, May 23

 

Lift: Deadlift one set of 5 at max weight

WOD:
Level 1
21-15-9 reps for time of:
Deadlift (225lb/155lb)
Box jump (24"/20”) 

Level 2
21-15-9 reps for time of:
Deadlift (275lb/185lb)
Box jump (30”/24”) 

Level 3
21-15-9 reps for time of:
Deadlift (315lb/205lb)
Box jump (30”/24”) 

 

 

Friday, May 20

Lift: Overhead Squat 
Texas 5-5-5
Westside One set of 21 as heavy as possible.

WOD:
5 rounds for time of:
135/95 pound Over Head Squat, 5 reps
10 toes to bar
15 Dumbbell Hang Squat Clean (35/20lbs)
20 Double unders

Saturday at CrossFit SoCal
8am Oly class working on Power Cleans

9am Competition Practice WOD #1 (all members are welcome to attend)

Workout 1

For time:
Run 1000 meters
30 Handstand push-ups
Row 1000 meters

Team

Workout 1

For time:
4 X 750m Row
50 Handstand push-ups
4 X 750m Row

Teams of 4 (2 men, 2 women)

 

 

10am Weekend Warriors FREE to the Public

11am Competition Practice WOD #2 (all members are welcome to attend)

Workout 2

Thruster Ladder - Athletes will have 20 seconds to take a barbell from the ground, then perform one thruster at a specified weight. They will have 10 seconds to transition to the next barbell.  Their result is the highest successful thruster.

Men’s weights in pounds: 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295

Women’s weights in pounds: 105, 115, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185

Team

Thruster Ladder, same rules as the individuals. Teams of 2 (1 man, 1 woman). A team’s result will be the sum of the highest successful thrusters by each athlete.

Sunday at CrossFit SoCal
10am Weekend Warriors FREE to the Public 

Thursday, May 19

CrossFit SoCal Gals - beautiful and strong.  Now with more lethal defense capabilities. Watch out!
Our next Instinctive Fighting System seminar will be on 

 Do you sit too long? READ THIS!

Lift: Push Jerk - 1 rep max

WOD:
L1 As many rounds as possible in 12 minutes
L2 As many rounds as possible in 20 minutes

5 Chest to bar pull-ups
10 Wall ball shots, 20/14 pound ball
15 KB swings 1.5/1 pood 

Wednesday, May 18

WOD:
CrossFit Total
Back Squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

One rep max of each lift. Warm up for each lift and then start the clock. You have 10 minutes and as many attempts as needed to establish  1 rep max.