Thursday, July 24

Screenshot 2014-07-23 17.59.23

The gym will be closed tomorrow ( Friday ) through Sunday so that we can attend the 2014 CrossFit Games in Carson.  The gym will be back open for regular hours on Monday.

 

Lift:

No lift today

 

WOD

10 Rounds for time:

5 Pull-ups

5 Push-ups

Rest 1 minute

5 Rounds for time:

10 GHD sit-ups

10 GHD Back Extensions

Rest 1 minute

2 Rounds for time:

25 Wall ball

25 Box jumps

 

L1-choose mods: abmat sit-ups, supermans, box height, etc

L2- Rx’d with 20lb/14lb ball and 24/20” box

 

Wednesday, July 23

charlotteteen

Lift:

Hang Power Snatch 3xempty bar,

Power Snatch 3x 50% of weight for WOD

Squat Snatch 3x weight using for WOD

 

 

WOD

Upside Down Amanda

9-7-5

Handstand Push-ups

Squat Snatch

 

L1-choose weight and/or mods for HSPU

L2- 95/65lbs

L3-135/95lbs

Monday, July 21

christinefnt

Lift:

Hang Power Clean 3 x empty bar,

Power Clean 3 x 50% of weight for WOD

Power Clean 3 x weight using for WOD

WOD

½ “Hot Shots 19”

3 Rounds for time of:

30 Squats

19 Power Cleans

7 Strict Pull-ups

Run 400 meters

 

L1-Choose modifications and weight

L2 95lbs/65lbs

L3 135lbs/95lbs

Saturday, July 19

EventBanner

COME OUT TODAY TO CROSSFIT HUMANITY TO CHEER ON FOUR SOCAL TEAMS AS THEY COMPETE! Good Luck Ryan, Nate, Eric, Cabot, Andi, Lauren, Charlotte and Sarah!

TODAY’S SCHEDULE

8AM- OLYMPIC LIFTING 

9AM- MEMBER WOD/OPEN GYM

10AM- WEEKEND WARRIORS (FREE CLASS) 

Friday, July 18

josh

A fond farewell and best wishes to one heck of an amazing coach and friend.  Best of luck Josh Snyder!!  We will miss you so much and hope to see you again soon!

Join us tonight for a final 6:30pm WOD with Josh and drinks at a local watering hole after!

Lift:

Snatch 5×75%, 3×85%, 1×95% + reps

 

WOD

Five rounds for time:

3 Power Snatch

10 Bar facing Burpees

 

L1-choose weight

L2-95/65lbs

L3-135/95lbs

Wednesday, July 16

tashasmile

CrossFit SoCal-where we have the happiest members on earth!  Come play with us for one week FREE starting July 28 until Aug 2nd.

Lift

Snatch grip Deadlift- 5×75%, 3×85%, 1×95% + reps

WOD

21-15-9 for time:

Power Clean

Toes to bar

 

L1-choose weight

L2-135/95lbs

L3-155/115

Tuesday, 15 July

lisakids2

Kid’s camp is going on this week at CrossFit SoCal with Coach Lisa Pullig!

Lift:

Jerk (split or push) 5×75%, 3×85%, 1×95%+ reps

 

WOD

Five round of:

5 Muscle-ups

100 m Farmer Carry with dumbbells

 

L1- Choose mods for Muscle-up and weight for Farmer Carry

L2-Kipping muscle-ups 50lb/25lb dumbbells

L3-Strict muscle-ups 50lb/25lb dummbells