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Lift
Deadlift
3x70%
3x80%
3x90%
WOD
Level 1
Complete as many rounds in 10 minutes as you can of:
Body weight deadlift, 5 reps
10 Pull-ups
250 meter Run
Level 2
Complete as many rounds in 10 minutes as you can of:
1.5 Body weight deadlift, 5 reps
10 Pull-ups
250 meter Run
Lift
Press
3x70%
3x80%
3x90%
WOD
Level 1
J.T. Light
15-9-6 reps for time of:
Handstand pushups
Ring Dips
Pushups
Level 2
J.T.
21-15-9 reps for time of:
Handstand pushups
Ring Dips
Pushups
Check out Veronica's Olympic Weightlifting classes to maximize your lifting potential.
SoCal Girls kicking ass from Pär Larsson on Vimeo.
Lift
Squat
3x70%
3x80%
3x90%
WOD
Two rounds for reps of:
Squat cleans, 1 minute 135 pounds men, 95 pounds women
Burpees, 1 minute
Deadlifts, 1 minute 135 pounds men, 95 pounds women
Box Jumps, 1 minute 24 inches Men, 20 inches women
Jerks, 1 minute 135 pounds men, 95 pounds women (No rack)
Rest 1 minute
Lift:
Front Squat
5x65%
5x75%
5x85%
WOD:
21-15-9 reps for time of:
GHD Wall ball 9 foot target, 10 pound ball, 4 pound ball women
Wallball "2-fer-1s", 20 pound ball men, 14 pound ball women
Holiday Hours:
We have a limited schedule today, 6 AM and 10 AM classes only
This weekend at CrossFit SoCal
Saturday
8:00 AM Olympic Lifting Class
9:00 AM Open Gym
10:00 AM Weekend Warriors (Free Class)
Sunday
10:00 AM Weekend Warriors (Free Class)
Happy Thanksgiving?
Holiday Hours:
We are closed on today for Thanksgiving and we have a limited schedule (6 AM and 10 AM) on Friday.
Lift:
Deadlift
5x65%
5x75%
5x85%
WOD:
7 rounds for time of:
10 deadlifts 185 pounds men, 125 pounds women
25 double unders
Quick dinner: pan-seared wild caught salmon, steamed baby broccoli and zucchini, avocado, and sliced heirloom tomatoes. Submitted by Jay Mendoza.
Lift:
Press
5x65%
5x75%
5x85%
WOD:
Level 1
Max rounds and reps in eight minutes of:
4 Handstand push-ups
8 Kettlebell swings, 1.5 pood men, 1 pood women
12 Abmat situps
Level 1
Max rounds and reps in eight minutes of:
4 Handstand push-ups
8 Kettlebell swings, 2 pood men, 1.5 pood women
12 GHD situps
Holiday Hours:
We are closed on Thursday for Thanksgiving and we have a limited schedule (6 AM and 10 AM) on Friday.
Lift:
Squat
5x65%
5x75%
5x85%
WOD:
Level 1
3 rounds for time of:
5 Thruster, 135 pounds men, 95 pounds women
5 Muscle-ups or 15 pull-ups and 15 dips
Run 400m
Level 2
3 rounds for time of:
5 Thruster, 155 pounds men, 105 pounds women
5 Muscle-ups
Run 400m
It's FRIDAY!!! See below for this weekend's class schedule. We will be closed next Thursday for Thanksgiving, and have only 2 classes on Friday, November 25 at 6am and 10am. The gym will be closed for the rest of the day. We will have our normal class schedule on Saturday the 26th and Sunday the 27th.
WOD:
Three rounds for time of:
15 Overhead squats, 95 pounds men, 65 pounds women
15 L Pull-ups
15 Split-jerks, 95 pounds men, 65 pounds women
15 Knees to elbows
15 Hang power cleans, 95 pounds men, 65 pounds women
15 Back extensions * 25 pounds men, 15 pounds women
* hold dumbbell to your chest.
Level "Share the Pain"
Two rounds for time of:
15 Overhead squats, PVC Pipe
15 Jumping Pull-ups
15 Push Press, 44 pounds men, 22 pounds women
15 Knees to elbows or attempts
15 Hang power cleans, 44 pounds men, 22 pounds women
15 Back extensions
Saturday at SoCal
8:00 Olympic Weightlifting Skills Class
9:00 Open Gym
10:00 Weekend Warriors
Sunday at SoCal
10:00 Weekend Warriors with Par
If you are looking for an awesome free-range local turkey for Thanksgiving, consider purchasing one from Homegrown Meats in La Jolla. They are taking orders now here.
WOD:
Row 500 meters
20 inch Box jump, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
Jumping pull-ups, 50 reps
Back extension, 50 reps
Dips, 50 reps
Turkish Get-up, 20 reps, alternating arms 1.5 pood men, 1 pood women
Level "Share the Pain"
Row 500 meters
20 inch Box jump or step ups, 20 reps
Push-ups, 20 reps
Sit-ups, 20 reps
Jumping pull-ups, 20 reps
Back extension, 20 reps
Jumping Dips, 20 reps
