Tuesday, March 3

fntdtues

 

Remember to join us on Thursday night at 5pm for the live stream CrossFit Open WOD 15.2 announcement.  Commiserate, celebrate, panic, laugh and strategize with Team SoCal!

Join us for 15.2 Friday Night Throwdown!  Registration at the gym opens at 4pm and the first heat starts at 5:30pm.  All are welcome!  If you aren’t registered for the Open, NO WORRIES!  Come anyway and do the WOD with your buddies!  Bring friends and family too!

Lift:

Hang Power Snatch 65% of 1RMx2x3 (two reps for 3 sets)

(Working light today and going for FORM)

 

WOD

For time:

200 double unders

3 rounds of:

25 Kettlebell swings 1.5/1 pood

7 strict handstand push-ups

 

L1- modified HSPU and/or single unders, choose KB weight

L2- as RX’d

L3- deficit strict HSPU on 45lb plates/ 2 pood/1.5 pood

Monday, March 2

fntdmonday

Awesome turn-out for the first Open WOD 15.1!  Come join us next week for 15.2! Registration will start again at 4pm and the first heat after the workout briefing at 5:15 will be at 5:30!  Come support your fellow athletes!

ALSO: DON’T FORGET TO SUBMIT YOUR SCORES BY 5PM TONIGHT FOR 15.1 AND 15.1A

Lift

12 minutes to establish a 1 rep max Overhead Squat (3-2-2-1-1-1-1)

Please take a portion of the warm-up/lift transition to discuss proper (behind the neck rack to overhead) and dumping/bailing technique.

WOD

4 rounds for time of:

Row 500 meters

Overhead squats, 10 reps

 

L1- choose weight

L2- 115 lbs/75 lbs

L3- 155 lbs/115 lbs

Friday, February 27

fnthrowdownflyer

See you tonight for the first of five Friday Night Throwdown series WODs featuring the 2015 CrossFit Games Open WODs.

The gym will be open by 4pm for check-in if you would like an extra long warm-up.  Check-in will be open until 5:20.  There will be a quick athlete brief of the standards and WOD demo at 5:30 and the first heat will start at 5:45.

We hope that you stay for our after party potluck!  Bring a dish to share and a beverage of your choosing.

If you would like to help judge, please check in with us by 5:30pm.

WOD:
CROSSFIT GAMES OPEN WOD 15.1

Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

WORKOUT 15.1a

1-rep-max clean and jerk
6-minute time cap

 

Thursday, February 26

ladiesmobilizethurs

IT’S HERE!  HAVE YOU REGISTERED?  GAMES.CROSSFIT.COM

DON’T FORGET TO JOIN US TONIGHT FOR THE ANNOUNCEMENT AT 5PM!

AND….COMPETE WITH US TOMORROW NIGHT AT OUR SECOND ANNUAL FRIDAY NIGHT THROWDOW!  FREE AND OPEN TO THE PUBLIC!  REGISTRATION STARTS AT 4!

Lift

Split Jerk

3-3-3-2-2-2-1-1-1

Alternate skill for those who want to skip the lift in prep for tomorrow’s Open WOD- practice chest to bar pull-ups, strict pull-ups or bar muscle-ups

 

WOD

15-13-11-9-7-5-3-1 reps for time of:

Kettlebell swings

Ring dips

 

L1-choose weight/assisted or jumping ring dips

L2- 1.5/1 pood

L3- 2/1.5 pood

Wednesday, February 25

dionswingtues

JOIN US TOMORROW NIGHT AT 5PM FOR THE FIRST OPEN WOD ANNOUNCEMENT AT 5PM PST!  WE WILL DISCUSS HELPFUL STRATEGY TIPS AND HOW YOU SHOULD PREP TO PERFORM AT YOUR ABSOLUTE BEST!  LEARN FROM OUR SME’s!

Lift

Squat Clean:

3-3-3-2-2-2-1-1-1

 

Alternate skill for those who want to skip the lift in prep for Friday’s Open WOD- handstands! Handstand hold, strict handstand push-ups (just a few), handwalking, free handstand for time.

 

WOD

4 Rounds of

Run 400m

15 situps

15 GHD HIP Extensions

 

L1-choose weight

L2-Abmat Situps

L3 GHD Situps

Tuesday, February 24

warrensquatmon

Join us this Friday at 5:30 pm for our second annual Friday Night Throwdown!  Whether you compete, cheer or judge these Throwdowns are so much fun!  Don’t miss it!  Registration will start at 4pm.  No need to pre-register.  Free and open to the PUBLIC!
Athlete/judges brief and standard review will start at 5:15pm and we will kick off the first heat at 5:30pm.  Contact info@crossfitsocal.com for more info.

Lift

Bench Press: 5×75%, 3×85%, 1×95%

 

WOD

Set the clock for 15 mins

1 minute of as many reps of Double unders as possible

2 minutes of as many reps of Push-ups as possible

3 minutes of as many reps of Box Jumps as possible

4 minutes of as many reps of Toes to bar as possible

5 minutes of as many Burpees as possible

 

L1- Modified movement, choose box jump height
L2- 24”/20” box

L3- 30”/24” box

 

Monday, February 23

womensonlyclass

Four more days until the Open WOD 15.1 announcement.  Join us at 5pm at the gym to watch and discuss strategy!  Register today at games.crossfit.com.

Lift

Overhead Squat 5×75%, 3×85%, 1×95%

 

WOD

“Jackie”

1000m row

50 Thrusters

30 pull-ups

 

L1- choose weight and pull-up modification
L2- 45/35lb bar bell

Sunday, February 22

tireflipladiessun

Join us today for a special WOD and fundraiser!

22 Veterans take their own lives each day in the US. In order to promote awareness and show our nation heroes they are not alone we’re inviting you. Operation Ward 57’s Canine Program helps to unite struggling Veterans with service dogs. This has proven to be effective in combating depression, anxiety, and seclusive behavior which are all common in PTSD. (www.operationward57.org/ facebook.com/operationward57)

Please join us and spread the word for 22 WOD to end Veteran Suicide with Coach Charlotte Vallery Hickingbottom. Thank you to CrossFit Socal for hosting this event. There will be 22 exercises with each one being 22 reps. (More details to follow). At Minute 22 into the WOD we will all stop and take a 2 minute moment of silence for those who have died in this battle. This is for a great cause and if you like to workout come on out.

Suggested Donation: $22 per person collected at CrossFit SoCal or submitted online at https://www.paypal.com/cgi-bin/webscr?cmd=_s-xclick&hosted_button_id=ZJUJX7ADYP62G. Donations will go to Operation Ward 57’s Canine companion program. Please bring cash/check. Once a donation is donated on PayPal can you please send an email and select ‘novice’ or ‘skilled’. If you have any questions please ask me or Coach Charlotte. More detailed information about the WOD to follow.

UPDATE 03FEB15- CrossFit SoCal will open up at 0745. This will give folks time to register and stretch.

0900- WOD Brief (review workout)
0915- National Anthem
0920- WOD Begins

Depending on how many folks attend and also how many folks are skilled and do not have Crossfit experience, there could be separate heats. Please let us know if you are skilled or have never done Crossfit before. Remember this is open to ALL levels and we encourage ALL levels.