Wednesday, March 13, 2013

ANNOUNCEMENTS:

• Workout 13.2 is announced tonight at 5pm! What do you think it will be this week? Let's go Crossit SoCal
• WOMEN'S ONLY CLASS TODAY 9:30AM AND 7PM
• PALEO LADIES BRUNCH this Sunday March, 17 from 11am-3pm at Kate Sessions Park in PB. Check out the facebook event for more info.

TODAY'S WOD:

Skill: jumping from knees plus jump for distance(this is one sequence with no pause between the jumps

Lift: 15 minutes to establish max clean and jerk

WOD: For Total Distance rowed with a 17 minute time cap:

3 minute row

4 box jumps @ max box jump height minus 6 inches (a 45# and 25#)

1 Clean and Jerk

Rest 3 minutes

2 minute row

4 box jumps @ max box jump height minus 6 inches

1 Clean and Jerk

Rest 2 minutes

1 minutes row

4 box jumps @ max box jump height minus 6 inches

1 Clean and Jerk

Level 4 – 205/145

Level 3 – 185/ 135

Level 2 – 155/115

Level 1 – choose weight

Saturday January 26, 2013

CrossFit Kids Classes are coming!!! 

Our first class has changed to Sat. February 2nd. It will be 1/2 hour for ages 5-8 and 45 mins for ages 9-12. The first class will be free and then you will have an opportunity to purchase a 10-class punch card for $80. Your kids' awesome coaches will be Ady Shea, Julie Kelly and Amanda Lauron. You are welcome to WOD at the 0900 while your kids are getting strong and healthy too.

8 am:  Olympic Weightlifting

9 am:  Open Gym

10 am:  FREE Weekend Warriors Class.  Everyone is welcome!  The workouts will be scaled to fit your needs!

WOD:

4 rounds of:

12 weighted thrusters (DB,KB or med ball)

12 burpees

12 v-ups

then, 800m buy out run

11 am:  Women's Only Class with Sarah

Partner WOD:

Complete the following WOD with a partner. Partner A begins with the set number of movements on the left and partner B does the movement the correlates on the right for the whole time it takes partner A to complete all the reps. Once Partner A finishes all the movements the roles switch. Complete the workout for total reps. (try to beat your partner!)

Partner A:	Partner B:
250m run with plate overhead	Box Jumps
25 kipping/butterfly pull-ups (50 jumping pull-ups)	Burpees
25 Kettlebell Swings	Push-Ups
25 Double Unders	Air Squats

 

 

Friday January 25, 2013

"SUNS OUT GUNS OUT WITH THE WOMEN'S ONLY CLASS"- Class Mondays 9:30am/7pm, Wednesday and Fridays at 9:30, and Saturday's at 11am. Free to members and the first class is free to all non-members.

Lift: Everyminute on the minute for 10 minutes, 2 tempo front squat: 3:2:X @ 55%

WOD: "Brista" (Happy Birthday to Owner/Coach Krista and Coach Brooke)

For time:

1 Muscleup
25 GHR (glute Ham Raise/curl)
74 calorie row
39 burpee
31 sandbag cluster
82 Double unders

Level 2: 80/40#
Level 1: choose weight
* Complete in any order

Suns-Out-Guns-Out Friday Finisher: With a partner, pyramid curls
1-10-1. (“A” does 1, “B”does 1, “A” does 2, “B” does 2….to 10 and back down to
one.

Thursday January 24, 2013

"Chris Bannister, USMC. 50 L-pull-ups for time. Six days after stepping on an IED"- No complaining :)

Don't forget to pick up your Pete's Premade Paleo Orders today. Available for pickup between 4:30-8pm.

Also a new batch of Sarah's Sweet Potato Paleo Brownies has been dropped off in the white freezer by the rowers. Available for $1 each. Write your purchase on the envelope and place that money inside. ENJOY!

 

Lift: 12 minutes to establish max effort push press

WOD:

5 rounds for time:

5 paralette handstand pushup
100m farmers carry
5 L-pullups

Level 3: 2/1.5 pood
Level 2: 1.5/1pood, defecit HSPU
Level 1: choose weight/sub

Tuesday, January 22, 2013

 

Lift:

15 minutes to establish max effort front squat

WOD:

10 minute AMRAP:

8 Deadlift

10 TTB

12 bulgarian split squat (12 per leg)

level 3: 225/135#

level 2: 185/125#

level 1: choose weight

Monday, January 21, 2013

 

Congratulations to Mike Kelly and Joe Verrill for taking 1st and 2nd place in division 3 at the Battle at the Barracks! Great Job Guys!

WOMEN'S ONLY CLASS TODAY AT 9:30AM AND 7:00PM

 Reminder: Have your orders in with Pete's Paleo tonight by Midnight

Lift: Every minute on the minute for 9 minutes: 3 wiggle bench @ 60% total weight 1RM

bench press

Level 2: super set with 5 ring rows

WOD: 21-15-9 reps for time of:

Ring Dips

Pullups

Shoulder to Overhead

*inbetween each movement, 30 double unders. Finish with 30 double unders. (do not start with double unders)

Level 3: 135/95#

Level 2: 115/75#

Level 1: choose weight/sub

Thursday, January 17, 2013

Lift:

Every Minute on the Minute for 10 minutes: 2 Tempo front squats. 3:2:X @ 50% 1RM Front squat

WOD:

Ascending ladder (1,2,3,4…. Reps of each) for 15 minutes:

Thruster

Kettle Bell Swing

SQUAT box jump 24/20

Level 2: 95/65#, 2/1.5 pood

Level 1: choose weight/sub

Wednesday, January 16, 2013

Carrie still has some CrossFit SoCal stickers ($6) and tank tops ($20) left.  Please see a trainer to purchase.  The inventory list is on the side of the locker closest to the cubbies.  

Lift:

Every minute on the minute for 6 minutes: 3 position snatch (top to bottom) @ 55% of 1RM Snatch

WOD:

3 rounds for time:

15 hang squat snatch

400 m run

Level 3: 115/75#

Level 2: 95/65#

Level 1: choose weight

Monday, January 14, 2013

Its the second week of the Paleo Challenge!  If you haven't ordered Pete's Paleo yet you have now until midnight tonight.  You can pick up your new orders and challenge orders on Thursday, January 17th from 4:30 - 7:30 pm.

Lift: 15 minutes to establish max effort Zurcher squat

WOD:

For time:

 50 GHR

 40 TTB

 30 squat cleans

 Level 3: 115/75#

 Level 2: 95/65

 Level 1: choose weight, hip extensions

 

Friday, January 11, 2013

Last day of Share the Pain Week.  Don't worry we have it every 4th week so don't miss out on the chance to try CrossFit for FREE.  Don't forget about our FREE Weekend Warriors class every Saturday at 10 am.  

Challenge: Max GHD upward facing static hold and max GHD downward facing hold

For time:

WOD: “Crossfit’s 5K?”

1 K run

1 K row

1 K run

1 K row

1 K run

***keep track of splits*** Keep splits as consistent as possible

Suns-Out-Guns-Out Friday Finisher: tabata bicep curls