Friday, September 30

Lift:

Beginners: Use a weight that is challenging for you.

Intermediate/Advanced: Use 75% of your 1 rep max.

Squat Snatch 3 sets of 2. 1 set every minute.

Push Jerk 3 sets of 2. 1 set every minute.

WOD:

"Filthy 50"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood men, 3/4 pood women
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 44 pounds men, 33 lbs women
50 Back extensions
50 Wall ball shots, 20 pound ball men, 14 lbs ball women
50 Burpees
50 Double unders

Saturday at CrossFit SoCal:
8am Olympic Weightlifting Skills
9am Open gym
10am CrossFit Weekend Warriors--Free class 

Sunday at CrossFit SoCal:
10am CrossFit Weekend Warriors--Free class 

Thursday, September 29

 

WOD:

CrossFit SoCal Total
10 minutes per lift as many attempts as needed for max weight 1 rep of:
Power Clean
Back Squat
Bench Press
Deadlift
Press

Post the max for each individual lift and the combined total of all of the lifts.

Wednesday, September 28

Veronica has officially started the CrossFit SoCal Weightlifting Club!!! Like the FB page here! Classes will be Tues/Thurs at 6:30pm. Also, she will be putting on another DRIVE, POP, PUNCH workshop on October 16th. Click here to register. AND the first ever Olympic lifting and Powerlifting meet at CrossFit SoCal will be held on October 30th.  More details to come.

Lift:

Beginners: Use a weight that is challenging for you.

Intermediate/Advanced: Use 75% of your 1 rep max.

Squat Clean 3 sets of 2. 1 set every minute.

Front Squat 3 sets of 2. 1 set every minute.

WOD:

"Short Cindy"
As many rounds as possible in 12 minutes (level 2: Full Cindy 20 minutes)
5 pullups
10 pushups
15 squats

Tuesday, September 27

Women's Bootcamp starts tonight at 7:30pm!  Contact bootcamp@crossfitsocal.com for details or to sign up for tonight's first session.

Lift:

Beginners: Use a weight that is challenging for you.

Intermediate/Advanced: Use 75% of your 1 rep max.

Shoulder Press 3 sets of 2. 1 set every minute.

Split Jerk 3 sets of 2. 1 set every minute.

WOD:

Row 250
21 right arm dumbbell power snatches
21 left arm dumbbell power snatches
Run 400
15 right arm dumbbell hang power clean
15 left arm dumbbell hang power clean
Run 800
9 right arm dumbbell push press
9 left arm dumbbell push press

Level 1: 25 lb dumbbell women, 35 lb dumbbell men
Level 2 35 lb dumbbell women, 50 lb dumbbell men

Monday, September 26

It's the last week of September!  We are starting back up with our lifting plus a shorter WOD schedule.  Looking forward to a fun October!  We will be starting Women's Bootcamp in one week.  Also, we will hosting the Amazing Grace/Barbells for Boobs fundraiser on Saturday, October 22 at 9 and 10 am.  Prizes will be awarded, so be sure to sign up and participate.

Lift:

Beginners: Use a weight that is challenging for you.

Intermediate/Advanced: Use 75% of your 1 rep max.

Back squat 3 sets of 2. 1 set every 2 minutes.

WOD:

Level 1

3 rounds for time.
20 Overhead Squats 75 lbs men/53 lbs women
20 Abmat Situps
20 Box Jumps 24" men/20" women

Level 2

3 rounds for time.
20 Overhead Squats 95 lbs men/65 lbs women
20 GHD Situps
20 Box Jumps 24" men/20" women

Friday, September 23

 

WOD:

 

4 Rounds for Time:
Run 400
15 Thrusters 95 lbs Men/65 lbs Women
15 Pullups

Share the Pain Level:

3 Rounds for Time:
Run 400
15 Dumbbell Thrusters
15 Jumping Pullups

Don't forget the weekend fun at CrossFit SoCal.

Saturday

8:00 Olympic Weightlifting Class

9:00 Open Gym

10:00 Weekend Warriors with Mike

Sunday

10:00 Weekend Warriors with Par

Thursday, September 22

 

WOD:

"backwards Annie"
10-20-30-40-50
Double unders
Abmat situps (Level 2: GHD situps)

Share the Pain Level:

10-20-30-40-50
Single unders
Abmat situps

Wednesday, September 21

 

WOD:

Level 1: 5 Rounds for Time: Level 2: 7 Rounds for Time:
20 Box Jumps 24" men/20" Women
10 Squats
20 Jumping Lunges
10 Squats

Share the Pain Level:

3 Rounds for Time:
20 Box Jumps or Step Ups
15 Walking Lunges
10 Squats

Tuesday, September 20

Share the Pain week continues!  Bring your buddy for free all week long.

WOD:

 

"Lynne"
5 Rounds Of:
Max Reps Bodyweight Bench Press
Max Set of Pullups

You must go immediately from the bench to the pullups but you can rest to full recovery between sets.

Share the Pain Level:

5 Rounds Of:
Max Set of Pushups or Knee Pushups
Max Set of Pullups or Jumping Pullups

Monday, September 19

It is Share the Pain Week!!  Bring a friend for free all week long!  Share your fitness secret with your co-worker, family member or neighbor.  We will only be doing CrossFit WODs this week, no additional lifting in our Elite Fitness Classes.

WOD:

 

"Brielle"
21-15-9
back squat 155/105
GHD situps
run 250

Share The Pain level:

21-15-9
Air Squat
Abmat Situps
Run 250