Thursday, December 31

This will be the final daily posting.  Our focus is changing to a more personalized approach.  We have started a private Facebook page where members of this page can view the workout of the day and upload videos of their lifts or movements for analysis by CrossFit SoCal coaches.  We are excited to bring this resource to folks who prefer to workout from their homes but would like a “second pair of eyes” and the expertise and encouragement of a seasoned CrossFit coach.  Here is more on what our plans entail:

CrossFit SoCal will be celebrating it’s 10th anniversary on May 15th, 2016. We started on the beach in San Diego, Ca and over the years, grew into a 10,000 square foot facility. Leaving the Navy and getting a job with Rogue has relocated us to Columbus, Ohio for the time being. We now operate our fully equipped training facility out of our 1,000 square foot garage. We may have “downsized” in space, but we are now ready to go global by offering one-on-one personalized strength and conditioning training that focuses on every day people! This means all ages, levels of fitness regardless of goals are welcome here! We can get you ready to live out your life healthy and fit! We combine proven training methodology and nutrition plans to reach your goals. We offer programming for newbies who have never even seen a barbell to Elite athletes. We offer advise on what to purchase for your home gym to maximize your budget. We offer nutrition plans to help fuel your workouts that will keep you healthy and build strength. The best part is we won’t break your bank! We require only 3 things: 1. Locate a training facility that will allow you to train during open gym for a nominal fee or preferably, build your own home gym (we can help you design and build your perfect gym). 2. Film your lifts so that we can analyze and give advice via a secret Facebook group page.  We like this venue because it is an awesome way to build community and support 3. Commit to the plan for 30 days. Your first month is free with us and starting Jan 1, 2016 the prices are as follows: $25/mo for on-line coaching plus WORKOUT OF THE DAY via this Facebook group, IG or YouTube. Ahmik or I will give feedback for each upload. $50/month for specialized programming plus on-line caching. $75/month for nutrition plan, specialized programming and on-line coaching. There are NO long term contracts. It’s all month-to-month. So, if you have something you are trying to prep for – say an Oly meet or CrossFit Event, we can help there, too. Grab your friends! This is going to be FUN! Questions? Text or call Krista at 619-446-8944, email or Like our page: 



Practice double or triple unders for 3 minutes

Shoulder pass throughs with PVC

10 ring swings

10 jumping pull-ups

10 kipping pull-ups

10 chest to bar pull-ups

10 air squats

10 dumbbell front squats

10 empty bar front squats



For reps:

Pull-up ladder

1 pull-up the first minute, 2 pull-ups the second minute and so on until you can no longer finish.

Rest 5 mins

Front Squat ladder

1 FS the first min, 2 the second, etc.


L1- choose pull-up modification and Front squat weight

L2- ¾ bodyweight

L3- chest to bar and bodyweight

Tuesday, December 29


Run 400 meters

10 swings on the rings

10 kettlebell swings

Shoulder pass throughs with PVC

5 pressing snatch balance with PVC

5 heaving snatch balance with PVC

5 snatch balance with PVC

10 push or split-jerks with PVC

10 abmat situps

10 GHD sit-ups

practice hand walking or free standing handstand with a buddy for 5 minutes (one person holds the other’s legs)




5 Rounds for time:

15 Jerks (split or push)

15 GHD Sit-ups


L1: choose weight/abmat sit-ups

L2: 115lb/75lb

L3: 135/95 lbs


Monday, December 28


10 burpee broad jumps

Tabata hollow/arch rock

10 wall ball with a light ball

10 push-ups with wide grip

10 push-ups with narrow grip

10 pull-ups

10 ring dips

Practice muscle-up transitions 7 minutes




For time:

400m burden run

30 Wall-ball

21 push-ups

200 m burden run

25 Wall-ball

15 push-ups

100 m burden run

20 Wall-ball

9 push-ups


L1: Choose weight for ball and burden run, jumping pull-ups or ring rows

L2: 20/14lb balls, 80lb/40lb sand bag

Friday, December 25

Merry Christmas!!


100 double-uners

Max hold L-sit

15 hollow rocks

Max hold L-sit

15 arch rocks

Max hold L-sit

1 minute plank hold

10 pass throughs with PVC

10 PVC pipe over head squats

10 strict ring dips

10 kipping ring dips

Practice rope climbing for 7 minutes


Back Squat





Then 15 reps as heavy as possible (shoot for 85%)



Complete as many rounds as possible in 20 minutes of:

15-ft. rope climbs, 2 ascents

20 one-legged squats, alternating

40 double-unders




Thursday, December 24


Bear crawl around gym floor x2

5 tire flips (jump in and out after each flip)

10 wide grip push-ups

10 narrow grip push-ups

10 ring dips

10 hip/back extensions(snake)

10 Reverse hypers





For time:

21 Deadlift

21 Burpees

15 Deadlifts

15 Burpees

9 Deadlift

9 Burpees

15 Deadlifts

15 Burpees

21 Deadlifts

21 Burpees


L1- Choose weight

L2 -185/135lb





Wednesday, December 23


Practice double unders for 3 minutes (or triple unders)

5 low box jumps

5 medium box jumps

5 high box jumps

5 jump from knees to feet

10 wall ball

10 medicine ball cleans

Burgener warm-up with Clean grip as  group




Max set of 5 power clean. Touch and go at the bottom only.



3 Rounds for time:

15 Power Cleans

21 Double-unders


L1- Choose weight and single unders

L2- 115/85 pounds

L3- 135/95 pounds


Tuesday, December 22


400 meter run

10 spidermans

10 toy soldiers

10 walking quad stretch

10 walking glute stretch

10 jumping pull-ups

10 kipping pull-ups

5-10 deadhang pull-ups

10 kettlebell swings

Tabata hollow and arch rocks (4 rounds each)





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




3 Rounds for time:

Run 400 meters

21 Kettlebell swings

12 Pull-ups


L1- choose KB weight and use ring rows, jumping pull-ups or pull-up negatives

L2 and L3- 1.5 pood/1 pood


Monday, December 21


2 x 250 meter row

5 HSPU with 3 abmats (use box for mods)

5 HSPU with 2 abmats

5 HSPU with 1 abmat

5 HSPU (kipping or strict) with no abmats

Lay on floor with feet on wall in squat position, place hands above head

10 air squats

10 PVC pipe shoulder pass throughs

10 PVC pipe OHS

15 hip extensions

10-20 GHD Sit-ups



Overhead Squat 9 sets of 2 at 70% of 1 rep max



5 Rounds for time:

5 Overhead Squats

10 Handstand Push-ups


L1- Choose weight and HSPU modification

L2- 115/75

L3- 135/95


Friday, December 18


Bear crawl 3 times around gym floor

Shoulder pass throughs with PVC

10 pvc pipe thrusters

10 pvc pipe Sumo-deadlift high-pulls

10 pull-ups

10 ring dips

10 wall ball

5 HSPU with 3 abmats

5 HSPU with 2 abmats

5 HSPU with 1 or no abmats

5 deficit HSPU

Practice handstand variations: tripod to handstand, shoulder stand to handstand on rings (use low rings under mat), hand walking, free standing handstands, etc.

Burgener Warm-up with Snatch Grip




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



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