Wednesday, April 23, 2014

women's class april
CrossFit Socal is now an official retailer of Ryno Power Sports Supplements! Check out their products here. Their products are amazing enough that we can support and recommend them to our members!
CROSSFIT KIDS TONIGHT AT 5:30PM

TODAY’S WORKOUT:
Lift
Thruster: 2-2-2-2-2 (75% of 1RM)

WOD
For time:
Row 500m
50 Barbell thrusters
30 Box jumps
Row 500m
25 Barbell Thrusters
15 Box jumps
Row 500m
15 Barbell Thrusters
9 Box jumps

L1-choose weight and box height
(RX)L2- 45lb/35lb bars and 24”/20”
(RX +)L3- 65lb/45lb bars and 30”/24” box

CF Kids(5:30pm): 
Focus
Front Squat
Review lunges
Review Jumping Jacks

WOD:
Spades: Lunges
Hearts: Burpees
Clubs: Jumping jacks
Diamonds: Squats

Game: TBD

Tuesday, April 22, 2014

rock climbing
ROCK CLIMBING THIS FRIDAY NIGHT!!
Today’s Workout:

Lift:
Press 5×75%, 3×85%, 1×95% (max out if possible)

WOD
For time:
21-18-15-12-9-6-3 of:
Handstand push-ups
L-sit Pull-ups

L1- modifications- pull-ups in a tuck or regular pull-ups or jump to L position and work negative
(RX)L2- Kipping HSPU
(RX +)L3- Strict HSPU

Monday, April 21, 2014

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SPECIALTY CLASSES TODAY: 5:30PM CROSSFIT KIDS CLASS, 6:30PM INTRO CLASS (FREE) 

TODAY’S WORKOUT:
Lift
Squat 5×75%, 3×85%, 1×95% (Max out reps if possible)

WOD
“Amanda”
9-7-5 reps for time of:
Muscle-ups
Squat Snatch

L1-choose weight and Muscle-up modification
L2-115/75 muscle-up modification
(RX)L3- 135/95

CROSSFIT KIDS WORKOUT (5:30PM):
Focus
Review of Squat
Front Squat
Forward rolls

WOD:
AMRAP (5-8 minutes)
1 Forward rolls
5 Box Jumps
10 Front Squats

Game: TBD

Friday, April 18, 2014

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Lexi attends CrossFit SoCal’s High School hour everyday Tuesday and Thursday at 4pm and Fridays at 4:30. Coming soon details on our middle school and high school summer Speed and Strength Clinic (ages 10-18) along with our Kids Summer Camps(ages 4-10)! 

Today’s Workout:
Lift
Bench: 3×70%, 3×80%, 3×90% (max out if possible)

WOD 
For time:
9-7-5 of:
Clean and Jerk
Ring Push-ups
15-10-5
Kettlebell swings
Burpees
21-15-9
Back Squat
GHD Sit-ups

L1- choose weight
(RX)L2- C&J 115/75 and Squat 95/65, 1.5/1pood
(RX +)L3- C&J 185/115 and Squat 135/95, 2 pood/1.5 pood

 

 

 

Thursday, April 17, 2014

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Today’s Workout:

Lift
Deadlift 3×70%, 3×80%, 3×90%

WOD
In front of a clock set for 12 minutes:
1 minute of box jumps
1 minute of sumo deadlift high-pulls
2 minutes of box jumps
2 minutes of sumo deadlift high-pulls
3 minutes of box jumps
3 minutes of sumo deadlift high-pulls
L1 choose weight, box height, box jumps or step ups
(RX) L2 75/55lbs 24”/20”
(RX+) L3 115/75lbs 30” and 24” box

Wednesday, April 16, 2014

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CrossFit SoCal Masters Athlete Jerry Moylan has qualified to participate in the 2014 Master’s CrossFit Regionals. Let’s show him our support as he competes to qualify for the 2014 Games!

Today’s Workout:
Lift
Thruster: 3-2-2-1-1-1 (find one rep max)

WOD
8 Rounds for max reps:
Push press for 20 seconds
Rest 10 seconds
Jumping alt lunge 20seconds
Rest 10 seconds

L1- choose weight
(RX) L2- 45/33 bar
(RX +)L3- 75lb/55lb

CROSSFIT KIDS  CLASS TODAY AT 5:30PM:
Focus:
Logistics: how we count reps and rounds
 
WOD:
12-9-6
PVC pipe-facing burpees
Squats
 
Game:
Sand Bag Carry

Tuesday, April 15, 2014

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Today’s Workout:
Lift:
Press 3×70%, 3×80%, 3×90% (max out if possible)

WOD
For time:
Buy in: Run 400 meters
Then 21-15-9 reps of:
Dumbbell Power Snatch
Ring Dips
Cash out: Run 400 meters

L1-choose weight and dip modification
(RX)L2- 35/25lbs
(RX+)L3-50lbs/35lbs
GYMNASTICS CLINIC COMING SUNDAY APRIL 27TH
GYMNASTICS CLINIC APRIL

 

Monday, April 14, 2014

socalthrowdownflyer2
MARK YOUR CALENDARS BECAUSE THE FRIDAY NIGHT THROWDOWN IS COMING BACK MAY 16TH!! We are having a planning meeting this Saturday at 11am if you want to help be a part of the event!

Today’s Workout: 
Lift
Squat 3×70%, 3×80%, 3×90% (Max out reps if possible)

WOD
Five rounds of:
3 Squat Cleans
10 Burpees

L1: Choose weight
(RX)L2: 135/95lbs
(RX +)L3: 185/155lbs

CrossFit Kids: 
Focus
Protein – 3 squats
Carb – 3 push-ups
Fat – 3 sit-ups
Divide class into groups of 5. Trainer calls out food type. Groups get a few seconds to discuss. On 3-2-1 go, groups must do exercise that corresponds with food group. If they get it right, they get a point. Winning team picks the game.
 
WOD
AMRAP (5-8 minutes)
5 push-ups
10 squats
15 sit-ups
 
Game
Winning team picks