Friday, January 27

Lift:

Overhead Squat
3x70%
3x80%
3x90%

WOD

For time:
50 Box jump, 24 inch box men/20 inch box women
50 Jumping pull-ups
50 Kettlebell swings, 1 pood men/3/4 pood women
Walking Lunge, 50 steps 50 Knees to elbows
50 Push press, 45 pounds men/33 pounds women
50 Back extensions
50 Wall ball shots, 20 pound ball men/14 pound ball women
50 Burpees
50 Double unders

This weekend at CrossFit SoCal:

Saturday

8:00 Olympic Weightlifting Class
9:00 Open Gym
10:00 Weekend Warriors

Sunday

10:00 Weekend Warriors

Thursday, January 26

Come out to USD's Jenny Craig Pavilion this Saturday to support the Women's Basketball team and stay for Fans For Fitness .  All SoCal members get into the game for free.  The game starts at 2pm.  Then we will be doing a WOD immediately following the game (around 4pm) with the fans in the stands!

Lift: Deadlift 5-5-5 at max weight or 3x70%, 3x80%, 3x90%

WOD:

4 rounds for time of:
5 Deadlifts 185 pounds men/135 pounds women
5 Knees to elbows
5 bar facing burpees
100 meter san bag sprint 80 pounds men/40 pounds women

 

Wednesday, January 25

Krista and Brooke share a birthday today, so we get to share in the fun with a special workout.

Lift:

Bench press
3x70%
3x80%
3x90%

WOD:

"Brista"

1 800 meter run
25 walking lunge steps
30 dumbbell floor press 35 pounds men/25 pounds women
38 overhead dumbbell situps with 1 dumbbell 35 pounds men/25 pounds women
82 double unders
74 pushups

(Level 2: 50 pounds men/35 pounds women)

Tuesday, January 24

Lift:

Squat
3x70%
3x80%
3x90%

WOD:

3 rounds for time:
50 squats
10 Power cleans, 135 pounds men/95 pounds women
5 Good Mornings, 135 pounds men/95 pounds women

Monday, January 23

David Newman, Founder of RX Jump Ropes teaching a double under seminar.

Lift:

Press
3x70%
3x80%
3x90%

WOD:

12 Muscle Ups
12 Meters handwalking
24 Burpees
9 Muscle Ups
9 Meters handwalking
18 Burpees
6 Muscle Ups
6 Meters handwalking
12 Burpees

Rest 2 Minutes

1 rep max shoulders to overhead. 4 min time limit. start with an empty bar on a rack.

Friday, January 20

 

Lift

Bench press
5x65%
5x75%
5x85%

WOD

15-12-9
Kettlebell Swings 1.5 pood men/1 pood women
Burpees over a bar

Rest 2 minutes

12-9-6
Kettlebell Swings 1.5 pood men/1 pood women
Burpees over a bar

Level 2

15-12-9
Kettlebell Swings 2 pood men/1.5 pood women
Burpees over a bar

Rest 2 minutes

12-9-6
Kettlebell Swings 2 pood men/1.5 pood women
Burpees over a bar

This weekend at CrossFit SoCal

Saturday

8:00 Olympic Weightlifting Class

9:00 Open Gym

10:00 Weekend Warriors FREE CLASS

Sunday

10:00 Weekend Warriors FREE CLASS

Thursday, January 19

Lift

Front Squat
5x65%
5x75%
5x85%

WOD

2 rounds for time of:
800 meter run
30 hang power cleans 95 pounds men/65 pounds women
30 wall balls 20 pounds men/14 pounds women

Wednesday, January 18

445 pounds in competition!

Lift

Deadlift
5x65%
5x75%
5x85%

WOD

4 rounds for time of:
10 deadlifts 225 pounds men/155 pounds women
10 toes to bar
50 double unders

Tuesday, January 17

Lift 

Press
5x65%
5x75%
5x85%

WOD

Level 1

Complete as many rounds in 12 minutes as you can of:
2 Muscle-ups or assisted muscle ups or 6 pull ups and 6 dips
4 Handstand Push-ups
8 Kettlebell swings 1.5 pood men/1 pood women

Level 2

Complete as many rounds in 12 minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings 2 pood men/1.5 pood women

Monday, January 16

Lift

Squat
5x65%
5x75%
5x85%

WOD

3 Round Nancy

3 Rounds for time of:

Run 400 meters
15 overhead squats 95 pounds men/65 pounds women