Monday, November 24

vcoach11123

 

The gym will be closed on Thursday in observance of Thanksgiving.  We will also be closed on Saturday and Sunday for the CrossFit Weightlifting Seminar.

Skill:

Rope climb: Practice rope climb for 10 minutes. Work on reaching the next level.

With feet

No feet

L-sit

 

WOD

5 Rounds for time:

5 Squat Clean

3 Rope Climbs

 

L1- choose weight and/or rope climb modification

L2- 135/95

L3- 155/115

Friday, November 21

boysatgym

Gym buddies!

Our Saturday classes will coached by Coach Rich this weekend:

0800- Olympic Weightlifting Skills
0900- Team Workout
1000- CrossFit Weekend Warriors.  Free to the public!

Lift:

Bench Press

9 sets of 2 at 70% of 1 rep max

 

 

WOD

AMRAP 12 mins

6 Pistols

8 Ring Dips

10 Kettlebell swings

 

L1- choose weight and modifications

L2- 1.5 pood/1 pood/strict dips

L3 – 2 pood/1.5 pood/strict dips

Wednesday, November 19

thursday1120

 

ATTENTION SOCAL LADIES!  We are going to do a ladies night out on Saturday, 22 November at 6pm at Vertical Hold Sport Climbing Center.  Please let Coach Sarah know if you will be attending so we can figure out a group rate.  Hope to see you there!

Lift

Front Squat 9 sets of 2 at 70% of 1 rep max or 5-10 lbs heavier than last week.

 

WOD

5 Rounds for time:

10 Thrusters

30 Double-unders

 

L1- choose weight

L2- 95/65lb

L3 – 135/95lb

Tuesday, November 18

tuesday1118

From now until December 19th, we will be collecting unwrapped toys for Toys for Tots.  Toys for all ages are welcome!  Don’t forget the babies and teens!

Lift:

Clean and Jerk

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

 

WOD

3 rounds for time of:

Run 400 meters

35 GHD sit-ups

 

L1- abmat sit-ups

L2- RX

L3- GHD Wall ball 10/8 lbs

Monday, November 17

wednesday1119

Happy Monday CrossFit SoCal!  We have a nice full week ahead for our members!  Make sure you check out our Saturday classes and Sunday Strongman class that is now at 9:00.

Lift:

Press

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

 

WOD

4 Rounds for time:

10 Dumbbell Power Cleans (touch the floor with both heads)

15 box jumps

20 push-ups

 

L1- choose weight, box height and mods

L2- 35lb/25lb, 24”/20”

L3- 50/35lb, 30”/24”