Monday, February 10, 2014

Bottom of TTB

Today’s Workout:
Lift:
Wendler: Squat 5×65%, 5×75%, 5×85% (should be 5-10 more pounds than last week)
Conjugate: Every 30 seconds for 6 minutes: 2 front squats @ 65% of 1RM

WOD:
Seven rounds for time:
15 GHD sit-ups
15 Back Extensions
10 Thrusters
10 Clean and Jerk

L1 65lbs/45lbs
L2 95lbs/65lbs
L3 135/95lbs

Saturday, February 8, 2014

socalthrowdownflyer3
Come test your fitness at our FRIDAY NIGHT THROWDOWN starting February 28th at 5:30pm. CrossFit SoCal members and non-members are all welcome to participate. 

Today’s Schedule:
7am- Competitive Athlete’s meet-up (all welcome to join)

8am- Olympic Lifting Class with Coach Veronica

9am- Team Workout:
In teams of 2 or 3 complete the following:
5 minutes of max distance tire flips
then
5 min AMRAP
7 toes to bar
7 clean and jerks (135/95)
**team members switch every set**

10am- Weekend Warriors (Free Class)
3 Rounds:
100m sprint
7 shoulder to overhead 135/95 *scaling available
7 pull ups
7 dips
**scaling available for all movements as necessary**

 

Thursday, February 6, 2014

kiddos in kids room
Check CrossFit SoCal’s  childcare room! We offer FREE childcare Monday-Wednesday-Friday from 9:15am-11:30am for our Women’s Only Class and our Yoga Class.

Today’s Workout:

Lift: 
Power Snatch 3×50%, 3×60%, 3×70%
Wendler/Conjugate: Deload week complete lift above

WOD:
Open WOD 11.1
AMRAP 10 minutes of:
30 Double unders
15 Power Snatches

L1 choose weight
L2 65/45 lbs
L3 75/55 lbs (RX’d weight)

 

 

Tuesday, February 4, 2014

IMG_0398IMG_0399
Jason working on his max box jump in the SoCal Strength Club

Today’s Workout:
Lift:
Split jerk- 12 minutes to find a 1 Rep max
Wendler/Conjugate: Deload week complete lift above

WOD:
For Time:
Row 500m
21 Push press
Row 500
18 Push press
Row 500
15 Push press
Row 500
12 Push press

L1 55/75 lbs
L2 65/95 lbs
L3 75/115 lbs

Monday, February 3, 2014

firefighter throwdown
The Firefighter Throwdown (OPERATIONS BY CROSSFIT SOCAL) is coming up Wednesday February 19th- Thursday February 20th. We are in need of more volunteers to judge and help support the event, these are paid positions. Email greg@crossfitsocal.com to help

**YOGA CLASSES START TODAY**

Today’s Workout:
Lift:
Snatch Balance 3 reps at 50%, 3 reps at 60% and 3 reps at 70% of OHS
Wendler/Conjugate: Deload week complete lift above

WOD:
For time: 21-18-15-12-9-6-3
Back Extension
GHD sit-ups
Overhead Squats

L1 55/75 lbs
L2 65/95 lbs
L3 95/135 lbs

 

 

Saturday, February 1, 2014

sabine

Yoga Classes with Coach Sabine start Monday, February 3rd. Sign up today above the water fountain or show up for a class.

Today’s Schedule:
7am- Competitive Athlete’s workout (anyone is welcome to join)

8am- Olympic Lifting Class

9am- Member workout
For Time:
70 Sit Ups
60 DB Snatches, 40/25lb
50 Hand-Release Push Ups
40 Box Jump or Step Up, 24/20″
30 Pull Ups
20 Hang Power Cleans, 135/95lb
10 Burpees over Bar

10am- Weekend Warriors Free Class
“Jackie”
1000m Row
50 Thrusters
30 pullups
**scaling options will be available for all fitness levels**