Friday, July 29

WOD:
"Fight Gone Bad"

3 Round Version
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:
1.Wall-ball: 20/14 pound ball, 10/9 ft target. (Reps)
2.Sumo deadlift high-pull: 75/55 pounds (Reps)
3.Box Jump: 20" box (Reps)
4.Push-press: 75/55 pounds (Reps)
5.Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Share the Pain Version:
2 Rounds
1.Wall-ball: 8/6 pound ball, 10/9 ft target. (Reps)
2.Sumo deadlift high-pull: 53/35 pound Kettlebell (Reps)
3.Box Jump or Step-Up: 20" box (Reps)
4.Push-press: 53/33 pounds (Reps)
5.Row: calories (Calories)

 

Sorry, no classes on Saturday!  But please head up to the CrossFit Games in Carson and come visit us at the Rogue Booth!!

Thursday, July 28

WOD:
3x400 meter Sprints every 3 minutes

Power Clean 3-2-2-2-1-1-1-1-1 

 

Wednesday, July 27

WOD:
5 rounds
10 OHS 95/65 lbs (level 2 135/95 lbs)
10 kettlebell Swings 1.5 pood/1 pood (level 2 2 pood/1.5 pood) 

Share the Pain version:

5 Rounds of:
10 Air Squats
10 Kettlebell Swings 1 pood (35lbs)/ 0.75 pood (24 lbs)

Tuesday, July 26

There will be no classes on Saturday due to the CrossFit Games!  We hope that many of your will be able to witness this amazing event in Carson, CA this weekend beginning on Friday.  

WOD:
Level 1:
Row 1000 meters
Then:
3 rounds for time of:
15 SDHP 95/65lbs
15 ring dips
30 abmat situps

Level 2
Row 1000 meters then: 
5 rounds for time of:
15 SDHP 95/65lbs
15 ring dips
30 abmat situps 

 

Share the pain (BRING A BUDDY FOR FREE) version:

Row 500
Then 3 Rounds
15 Deadlift 53/35 lb Kettlebell
15 Jumping Ring Dips
15 Abmat Situps

Monday, July 25

 

This is CrossFit week only!  We do this every month so that there is plenty of time for mobility and practicing skills during the hour.  We also have found that it is a good opportunity to focus on improving your WOD scores. Also, the weightlifting break gives your body some recovery time (aka deloading).  We invite you to "Share the Pain" this week with your friends!  Bring in a friend to any of our classes Monday through Friday for a FREE WOD. 

WOD

"Roping Fran"
21 Thrusters 95/65lbs
9 rope climbs
15 Thrusters
6 rope climbs
9 Thrusters
3 rope climbs 

Share the pain version
"Mini Fran"
12-9-6 reps
Thrusters (scale weight up to empty bar)
Jumping Pull-ups 

Friday, July 22

Join us for a couple of brews at Hamilton's.  We will be arriving around 6:30pm.  Bring your friends and family to this fun social!

WOD:
"Adam Brown"
L1 For time:
24 DL @ 225/155
24 box jumps 24"
24 wallball 20/14lbs
24 bench 135/65
24 box jumps 20"
24 wallball
24 cleans @ 115/80

L2 Two rounds for time:
24 DL @ 295/185
24 box jumps 24"
24 wallball 20/14 lbs
24 bench 195/95
24 box jumps 24"
24 wallball 20/14 lbs
24 cleans @ 145/100 

Saturday at SoCal:

8am- Olympic Weightlifting with Veronica
9am- Open gym
10am- Weekend Warriors -FREE to public

Sunday at SoCal:
10am- Weekend Warriors - FREE to public 

Thursday, July 21

Lift: Back Squat
Texas 5-5-5
Wendler 5x75%, 3x85%, 1x95% 

WOD: 
100 Toes to bar
Every time you drop from the bar, you owe 20 double unders 

 

Contact Keri, Calvin or Marqui at Fin2swim today! 

Wednesday, July 20

Lift: Deadlift
Texas: 5
Wendler: 5x75%, 3x85%, 1x95% 

WOD:
As many rounds as possible in 20 minutes of:
1 rope climb
run 400
Max handstand push-ups

 
Score is total number of handstand push-ups 

 

Tuesday, July 19

Farewell and best of luck to Bahador aka "Honey Badger" as he leaves sunny San Diego for San Jose to accept a new job. 

Lift: Thruster
In 10 minutes work up to your 1 rep max. 

WOD:
"Daniel"
Level 1 version:
25 pull-ups
run 400
21 Thrusters 75/53lbs
Run 800
21 Thrusters 75/53lbs
run 400
25 pull-ups

Level 2 version:
50 pull-ups
Run 400
21 Thrusters 95/65lbs
Run 800
21 Thrusters 95/65lbs
Run 400
50 Pull-ups 

Monday, July 18

Hey CrossFit SoCal members, friends and family, we will be meeting at Hamilton's THIS Friday at 7:00pm for happy hour!  Feel free to come earlier as some people will be arriving around 6:30.  

Lift: Press
Texas: 5-5-5
Wendler: 5x75%, 3x85%, 1x95% 

WOD: 
"Pood Fling King"
As many rounds as possible in 12 minutes (L1) 20 minutes (L2) of:
1 person doing 20 burpess
1 person doing max Kettlebell swings 1.5/1 pood

Partners switch when 20 burpees are  completed. Score is number of Kettlebell swings.