Wednesday, August 20

andipvc

Announcement: We will be raising our general membership and specialty course prices in September!  Now is the time to lock in current rates for the SoCal Strength Club and Drive Pop Punch Olympic Weightlifting Club.  For more information, contact Rich or Tyler for SCSC or Veronica for DPP.

Lift

Power Clean

3 x 40% of 1RM

3 x 50% of 1 RM

3 x 65 % of 1RM

 

WOD

Three rounds for time:

15 Dumbbell Power Cleans

5 Muscle-ups (bar or ring)

 

L1- choose weight/mods

L2- 35/25lbs

L3- 50/35lbs

Tuesday, August 19

mikeonthemike

DJ Jazzy Magic Mike on the mike!  We will miss his witty commentary at our next Throwdown!  Good luck to Lisa, Michael and Family in Katy, TX!

Lift: Push jerk

3 x empty bar

3x 50% of 1 RM

3 x 65% of 1 RM

 

WOD

For Time:

100 Double unders

50 Shoulders to overhead

25 Toes to bar

 

L1- choose weight

L2-65/45lbs

L3-95/65lbs

Monday, August 18

heatherjump2

It is de-load week at CrossFit SoCal.  Time to put up your best scores on those WODs!  We will be practicing our Olympic lifting skills as well!

WOD

For time:

20 Front Squats

30 Box Jumps 24/20”

40 Burpess

50 Cal Row

 

L1- Choose mods/weight

L2-135/95

L3-185/135

Friday, August 15

pullupbig

Remember to join us tomorrow (meet at the gym at 9am) for a special WOD/HIKE/RUN at Torrey Pines.  The gym will be closed on Saturday and Sunday.

Lift:
Clean 5×75%, 3×85%, 1×95% + reps

WOD
3 Rounds:
20 Sit-ups
25 Wall Ball 20/14lbs
5 muscle-ups

L1-Abmat, choose med ball weight
L2- GHD, Kipping ring muscle-ups
L3-GHD, Muscle-ups with wall ball between ankles

Wednesday, August 13

ropeclimbfnt

 

Did you know that we have both an in-house Chiropractor and Massage Therapist!  Do not live in pain and soreness.  They offer outstanding rates to CrossFit SoCal members!  Contact Stephanie stephanngb@hotmail.com or Jerry Moylan drjerry1234@gmail.com today!

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

WOD
AMRAP 10 minutes:
10 Ring dips
10 Deadlifts
200 meter run

L1-choose weight
L2- 185/115
L3- 225/155

Tuesday, August 12

rowing

 

Hey SoCal!  The gym will be closed this weekend due to the USAW Cert course on Saturday and Sunday.  If you are not attending the cert here are some events to keep you busy!

Please join us on Saturday for a WOD/HIKE/RUN around Torrey Pines!  Meet at the gym at 9am!

Plan on attending the Left Coast Invitational on Saturday and Sunday.  Several of our SoCal athletes will be competing.  Come out to show your support!

 

Lift:

Bench: 5×75%, 3×85%, 1×95%+ reps

WOD
Row 1000m buy in:
Then 3 rounds of:
10 Chest to bar pull-ups
20 Dumbbell Power Snatch – alternate arms

L1- choose weight and mods
L2- 35lbs/25lbs
L3- 50lbs/35lbs