Wednesday, February 29

Julie, Jamie, Meredith, Dan and Megan (not pictured) survived the Tough Mudder on Saturday!! Congratulations on your strong finishes!

Lift:
Hang Squat Clean 
2 sets of 10 reps
3 minute rest between sets 

WOD: 
For time:
Row 400
Run 400
20 pistols
Handwalk 20 meters

Rest 1 minute then do a max effort L-sit. 

Tuesday, February 28

Lift:
Push Jerk from behind the neck
5x75%, 3x85%, 1x95%

WOD:

4 rounds for time:
3 Rope Climbs
10 GHD Sit-ups
15 Kettlebell Swings, 1.5/1 pood
20 Double unders

Monday, February 27

 

 Lauren focusing on family during WOD 12.1 of the CrossFit Games

 Lift:

Front Squat
Beginner 5-5-5
Int/Adv 5x75%, 3x85%, 1x95% 

Deadlift
Beginner 5
Int/Adv 5x75%, 3x85%, 1x95%  

WOD:
1/2 Angie
For time:
50 Pull-ups
50 Push-ups 
50 Sit-ups
50 Squats 

Friday, February 24

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)

WOD: 

Four rounds for time of:
250 meter sprint
12 Power Snatch 75 pounds men/53 pounds women

Thursday, February 23

The Reebok CrossFit Games Open Workout 1:

As many reps as possible in 7 minutes of:

Burpees

 

Wednesday, February 22

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 

Tuesday, February 21

Our friendly welcoming committee.  

Lift: Squat
Beginner:  5-5-5 (up 5 pounds from last week)
Int/Adv:  3x70%, 3x80%, 3x90% 

WOD:

Level 1
21-15-9
95/65 pound Power Clean
95/65 pound Thruster 

Level 2

21-15-9
115/80 pound Power Clean
115/80 pound Thruster 

 

 

Monday, February 20

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:

1. Wall-ball: 20/14 pound ball, 10 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.

 

Friday, February 17

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.

Lift:

Power Clean 3 sets of 5, (1 set every 3 Minutes)

WOD:

"Erin"

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

Thursday, February 16

Congratulations to Andrew and Jenn who took 1st and 2nd place at StrongFit!

Also congratulations to Jenn on her new job at Joco!  We look forward to sporting some of their apparel in the near future!

The Brother Kongesor Perform FRAN

 

LIft:

Squat Snatch 3 sets of 5, (1 set every 3 Minutes)

WOD:

30 muscle ups for time

If you can't do muscle ups, do 30 assisted muscle ups or 120 pull ups and 120 dips.