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
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 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
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
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.
CrossFit SoCal welcomes David Miller as our latest addition to our fine roster of coaches. David has over 25 years of Olympic Weightlifting experience as a USA Weightlifting International Coach and competitor. He is also a CrossFit Level 1 certified instructor, a USA track and field Level 1 coach and Professional Ski Instructor. David will be holding classes Monday through Thursday at noon, 5 and 6pm for an additional fee. Please see our website for prices.
Lift:
Deadlift
5x65%
5x75%
5x85%
WOD:
Tabata Deadlift and Handstand Pushups.
20 seconds of work followed by 20 seconds of rest.
16 total rounds. Alternate between exercises each round.
225 pounds men/155 pounds women
Lift:
Push Jerk 3 sets of 5, (1 set every 3 Minutes)
WOD:
Every 30 seconds for 10 minutes do 1 power clean, 1hang power clean and one push jerk.
Level 1: 135 pounds men, 95 pounds women
Level 2: 155 pounds men, 105 pounds women
Level 3: 185 pounds men, 125 pounds women
If you fall off of the pace continue until you reach 10 minutes. Post the number of rounds completed on time and total number of rounds completed.
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 on Saturday, February 18th at 11:15 to find out more.
Lift:
Squat
5x65%
5x75%
5x85%
WOD:
As many rounds as possible in 20 minutes of:
Run 400 meters
30 Box Jumps, 24 inches men/20 inches women
30 Wall Ball Shots, 20 pound ball, 10 foot target men/14 pound ball, 9 foot target women
This is your last chance this month to show your friends what you do every day for FREE. Bring a friend for "Share the Pain"
Complete as many rounds as possible in 12 minutes of:
Box Jump, 12 reps, 24" men/20" women
Thruster, 6 reps, 95 pounds men/65 pounds women
6 Bar-facing burpees
Level "Share the Pain"
Complete as many rounds as possible in 12 minutes of:
Box step ups or Box jumps, 12 reps
Dumbbell Thruster, 6 reps
6 Burpees
Tony got so into the visualization session that he did not come out of it.
Only 2 days left of "Share the Pain". You know your friends would love it if they got a chance to experience it for themselves.
Grace:
30 reps for time: Clean and Jerk: 135 pounds men/95 pounds women
Level "Share the Pain"
30 Medicine ball clean and jerks for time
