Clearly Andrew and Mike are pumped to start the CrossFit Games Open! Are you? Have you signed up to be on CrossFit SoCal's Affiliate? Have you done the first WOD yet? Sign up here and come on Saturday between 8 and 11am or Sunday between 9 and 11am to get WOD #1 done and validated by one of our Level 1 CrossFit Trainers.
Lift: Squat Snatch 3 sets of 3 reps (Light)
Four rounds for time of: 250 meter sprint 12 Power Snatch 75 pounds men/53 pounds women
The first workout of the CrossFit Games Open will be announced this afternoon at 5pm. We will be doing the workout tomorrow. Sign up now to represent and be a part of CrossFit SoCal's Affiliate Team! All members are welcome to join the team! Last year we had some incredible performances and all of our members enjoyed the extra push competing in the Games provided. Sign up here now!
If you can not make it to the gym tomorrow or are an out-of-towner needing your WOD verified, please come on Saturday from 8am-11am or Sunday 9am-11am to make up the wod and get it in before the time is up on Sunday at 5pm. We reccommend our weekend times as you will find some amazing competitiors in a truly supportive community!
Lift: Split Jerk
3 sets of 3 reps
WOD: 5 rounds for time of: 5 Handstand push-ups 10 Chest to bar Pull-ups 25 Double unders
Our CrossFit SoCal Gals on a recent trip to Lake Tahoe
Join us today at 10am for a beach BBQ at North Island. Meet at the gym at 10am to caravan. The gym will be open today and we will have a full schedule as well. Happy Presidents Day!
Sign up for the CrossFit Games OPEN here! Select CrossFit SoCal as your affiliate!
WOD: Fight Gone Bad 3 rounds of:
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:
Wall-ball: 20/14 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75/55 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75/55 pounds (Reps)
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.
Reminder: Click here to register for the 2012 Reebok CrossFit Games Open! Make sure to select CrossFit SoCal as your affiliate! All members of CrossFit SoCal are encouraged to participate in the Open! You will see a remarkable difference in your athleticism by the end of the 5 weeks of competition. Please attend our informational meeting tomorow at 11:15 to find out more.
Power Clean 3 sets of 5, (1 set every 3 Minutes)
5 rounds of: 15 dumbbell split clean 21 pull-ups
Level 1: 35 pounds men/25 pounds women Leevel 2: 50 pounds men/35 pounds women