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Lift
Overhead Squat
3x70%
3x80%
3x90%
WOD
500 meter row
25 power snatch 115 pounds men/75 pounds women
25 clapping push ups
50 walking lunge steps
25 thrusters 115 pounds men/75 pounds women
25 pull ups
400 meter run
This Weekend at CrossFit SoCal
Saturday
8:00 Olympic Lifting Class
9:00 Open Gym
10:00 Weekend Warriors: FREE CLASS
Sunday
10:00 Weekend Warriors: FREE CLASS
Lift
Deadlift
3x70%
3x80%
3x90%
WOD
Helen
3 rounds for time:
Run 400 meters
21 Kettlebell Swings 1.5 pood men/1 pood women
12 Pull-ups
Congratulations to Lisa on her first Muscle Up!
Lift
Bench press
3x70%
3x80%
3x90%
WOD
Level 1
For time:
50 double unders
Run 400 meters
20 push jerks 95 pounds men/65 pounds women
Run 400 meters
20 push jerks 95 pounds men/65 pounds women
Run 400 meters
50 double unders
Level 2
For time:
90 double unders
Run 400 meters
20 push jerks 135 pounds men/95 pounds women
Run 800 meters
20 push jerks 135 pounds men/95 pounds women
Run 400 meters
90 double unders
Congratulations to Chris Butler who won our Toys for Tots raffle. His prize was a free month's membership.
Lift
Squat
3x70%
3x80%
3x90%
WOD
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (145lbs men / 100 lbs women)
10 Toes to bar
15 Wall balls (20lbs to 10' target men/ 14lbs to 9" target women)
Clint gets a 48 and 3/4 inch box jump.
Thank you to everyone who came out for the holiday party on Friday night. It was a great time. I hope everyone had a great holiday. Now back to work!
We have our full schedule today.
Lift
Press
3x70%
3x80%
3x90%
WOD
For time:
10 Muscle-ups or 30 pullups and 30 dips
100 reps Push press, 75 pounds men/ 53 pounds women
Row 1000 meters
END OF THE YEAR AND HOLIDAY PARTY IS TONIGHT AT 6:30PM AT THE GYM! JOIN US FOR ALL THE FUN!! BRING A WHITE ELEPHANT GIFT OF NO MORE THAN $20 AND A POTLUCK TREAT TO SHARE! FRIENDS AND FAMILY ARE WELCOME TO THE EVENT!
Lift
Bench press
5x65%
5x75%
5x85%
WOD
For time:
15 handstand push ups
20 power cleans 135/95
25 pull ups
30 KB swings 1.5 pood men/1 pood women
35 wall ball shots 20 pounds men/14 pounds women
40 burpees onto 45-pound bumper
This Weekend at CrossFit SoCal
Saturday
8:00 Olympic Lifting Class
9:00 Open Gym
10:00 Weekend Warriors - FREE CLASS
Sunday
10:00 Par's Last Weekend Warriors
The first day of winter. You have got to love San Diego weather.
REMINDER: OUR GYM-WIDE HOLIDAY PARTY WILL BE THIS FRIDAY AT THE GYM STARTING AT 6:30PM! BRING A POTLUCK DISH AND A WHITE ELEPHANT GIFT (IF YOU WOULD LIKE TO PARTICIPATE IN THE EXCHANGE!). BRING YOUR FRIENDS AND FAMILY AND HELP US CELBRATE THE CLOSE TO A TERRIFIC YEAR AT CROSSFIT SOCAL!!
Lift
Front Squat
5x65%
5x75%
5x85%
WOD
Level 1:
For time:
60 bar facing burpees
30 overhead squats 95 pounds men/65 pounds women
10 muscle ups or 30 pull ups and 30 ring dips
Level 2:
As many rounds as possible in 10 minutes of:
60 bar facing burpees
30 overhead squats 120 pounds men/80 pounds women
10 muscle ups
REMINDER: OUR GYM-WIDE HOLIDAY PARTY WILL BE THIS FRIDAY AT THE GYM STARTING AT 6:30PM! BRING A POTLUCK DISH AND A WHITE ELEPHANT GIFT (IF YOU WOULD LIKE TO PARTICIPATE IN THE EXCHANGE!). BRING YOUR FRIENDS AND FAMILY AND HELP US CELBRATE THE CLOSE TO A TERRIFIC YEAR AT CROSSFIT SOCAL!!
THE LAST DAY TO BRING IN YOUR TOY DONATION IS TODAY! REMEMBER TO SIGN UP FOR THE RAFFLE, TOO! YOU MAY WIN A FREE MONTH AT SOCAL!
Lift
Deadlift
5x65%
5x75%
5x85%
WOD
Level 1
5 rounds for time of:
7 deadlifts 225 pounds men/155 pounds women
12 toes-to-bar
17 box jumps 24"men/20" women
Level 2
7 rounds for time of:
7 deadlifts 275 pounds men/185 pounds women
12 toes-to-bar
17 box jumps 24" men"/20" women
"The momentum and elevation is given to the bar by your legs through the jump – not by your arms" Mike Burgener
The shrug helps to pull your body under the bar.
REMINDER: OUR GYM-WIDE HOLIDAY PARTY WILL BE THIS FRIDAY AT THE GYM STARTING AT 6:30PM! BRING A POTLUCK DISH AND A WHITE ELEPHANT GIFT (IF YOU WOULD LIKE TO PARTICIPATE IN THE EXCHANGE!). BRING YOUR FRIENDS AND FAMILY AND HELP US CELBRATE THE CLOSE TO A TERRIFIC YEAR AT CROSSFIT SOCAL!!
THE LAST DAY TO BRING IN YOUR TOY DONATION IS THIS WED! REMEMBER TO SIGN UP FOR THE RAFFLE, TOO! YOU MAY WIN A FREE MONTH AT SOCAL!
Lift
Press
5x65%
5x75%
5x85%
WOD
4 rounds for time of:
400 meter run
20 pushups
20 yard bear crawl (10 yd turnaround)
Working on muscle-ups.
We will be working on muscle ups again today at 5:30 PM. Open to all members.
REMINDER: OUR GYM-WIDE HOLIDAY PARTY WILL BE THIS FRIDAY AT THE GYM STARTING AT 6:30PM! BRING A POTLUCK DISH AND A WHITE ELEPHANT GIFT (IF YOU WOULD LIKE TO PARTICIPATE IN THE EXCHANGE!). BRING YOUR FRIENDS AND FAMILY AND HELP US CELBRATE THE CLOSE TO A TERRIFIC YEAR AT CROSSFIT SOCAL!!
THE LAST DAY TO BRING IN YOUR TOY DONATION IS THIS WED! REMEMBER TO SIGN UP FOR THE RAFFLE, TOO! YOU MAY WIN A FREE MONTH AT SOCAL!
Lift:
Squat
5x65%
5x75%
5x85%
WOD
Level 1
3 rope climbs
15 thrusters 95 pounds men/65 pounds women
5 rope climbs
10 thrusters 95 pounds men/65 pounds women
7 rope climbs
5 thrusters 95 pounds men/65 pounds women
Level 2
3 rope climbs
15 thrusters 135 pounds men/95 pounds women
5 rope climbs
10 thrusters 135 pounds men/95 pounds women
7 rope climbs
5 thrusters 135 pounds men/95 pounds women
