FRIDAY, DECEMBER 19

oath05wed

Ahmik being sworn in as an O5 (Navy Commander).

Hey Ladies!  Don’t forget SoCal Ladies Night is tomorrow at 6:00pm at Common Theory: The address is 4805 Convoy St, San Diego, 92111.

ALSO: HERE IS NEXT WEEK GYM CLOSURE SCHEDULE:
DEC 24: ONLY MORNING AND NOON CLASSES WILL BE HELD.
DEC 25: GYM IS CLOSED
DEC 26: ONLY 10:00AM CLASS
SAT AND SUN CLASSES ARE REGULAR SCHEDULE.

Lift:

Back Squat 5 reps at 75%, 3 reps at 85% and 1+ reps at 95% of 1 rep max

WOD

For Time:

30 Dips

30 Sumo-deadlift high-pull

30 Handstand Push-ups

30 Power Snatch

30 Burpees

30 Pull-ups

30 Thrusters

 

L1- choose weight

L2- 75lbs/55lbs

L3- 95lbs/75lbs

WEDNESDAY, DECEMBER 17

walklungemon

Hey SoCal Ladies!  Please come hang out with us at 6:00pm on Saturday, Dec 20th at Common Theory, just down the street from the gym. The address is 4805 Convoy St, San Diego, 92111.

Lift:

9 sets of 2 push press at 65% of 1 rep max. 1 set each minute.

WOD:

12 minutes total for reps:

1 minute of Squat Cleans

1 minute of Push Jerks

2 minutes of Squat Cleans

2 minutes of Push Jerks

3 minutes of Squat Cleans

3 minutes of Push Jerks

 

L1- choose weight

L2- 95lb/65lbs

L3- 135lbs/95lbs

MONDAY, DECEMBER 15

winnerssanta

Congratulations to our winners of the 2014 Santa Shakedown! View more photos from Friday night here:

Lift:

9 sets of 2 Overhead Squat at 65% of 1 rep max. 1 set each minute.

WOD

AMRAP 15 MINS:

10 Chest to bar pull-ups

20 Back Squats

30 Double unders

 

L1- jumping chest to bar (work negative) or elevated ring rows, choose weight

L2- 65lb/45lb

L3- 95lbs/65lbs

Friday, December 12

santashakedown1

It’s finally here!  Bring your buddy, bring your A game, but most importantly, bring an unwrapped toy for Toys for Tots!  Check in starts at 4:30 pm and the first heat starts at 5:30pm.  Spectators are more than welcome to watch all of the fun!

Lift:

Bench: 3×70%, 3×80%, 3×90% of 1 rep max

 

WOD

AMRAP 15 MINS:

10 Box jumps

10 Push Press

10 Burpees

 

L1- choose box and dumbbell weight

L2- 24/20” box, 30/20
L3- 24/20” box 50/30

Thursday, December 11

shakedownmedals

Who will claim the coveted SoCal Santa Shakedown medals this year?  Come out to watch or participate tomorrow!  Please bring a toy as your entry fee.  Your unwrapped new toy will be donated to Toys for Tots!

Lift:

Press: 9 sets of 2 reps at 65% of 1 rep max

 

WOD:

AMRAP 15 mins

20 Push-ups

10 L-pull-ups

20 Pistols (alternating legs – 20 total)

 

L-1 Ring rows and assisted pistols

L-2 Rx’d

L-3 weight vest