W.O.D.
3 Rounds For Time!
10 Burpee
50 Squats
100m. Farmers Walk (With BD/KB)
100m. Walking Lunge (With BD/KB)
50 Push-Ups
400m. Run
Treat this workout like you won't be working out for the next week. In other words, grab it and rip through it!
CrossFit San Clemente
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January 2009
January 31, 2009
January 30, 2009
Friday
W.O.D.
Complete as many rounds in 20 minutes as you can of:
400m. Run
Max Rep. Pull-ups
.
Kippin W/ Miss. Kyna!!! Good Work.
January 29, 2009
Thursday
W.O.D
Thruster
1-1-1-1-1-1-1 Reps.
No messing around with the thrusters. Stay strong and smash out some big weight.
Play Hard! Or Go Home!
January 28, 2009
Wednesday
W.O.D.
Five Rounds For Time:
30 Glute-Ham Sit Ups
25 Back Extensions
Here we go! Today if all the GHD machines are taken pick the skill that you want to work on and we will make it happen.
January 26, 2009
Tuesday
W.O.D.
"CLEAN"
1-1-1-1-1-1-1
It's time to get aggressive with the bar!!
Step up to your bar & work the technique. Make sure that you are pulling from your hips and not your arms. Your arms don't bend until you are driving your elbows forward to catch in high rack position.Push through your squat and charge it again.
January 25, 2009
Monday
W.O.D.
7 Rounds:
Sumo Dead Lift High Pull 7 Reps. (135#m.-95#w.)
30" Box Jump 7 Reps.
For Time!
7 days in a week, 7 rounds to start the week off right! Have Fun and Play Hard People!!!!!!!!!!!
Get Your Sumo Game Face On!!
January 24, 2009
Saturday
OPEN W.O.D.
4 Rounds:
50 Squats
40 Double Under
30 Box Jump
20 Wall Ball
10 Pull Up
For Time!!!!!!
Saturday is always open and free for anyone that would like to join us and have some fun!!!
Hit the work out hard and then get out and PLAY HARD... Don't let the weather bum you out.
January 23, 2009
Friday
W.O.D.
Five Rounds For Time:
45# Bar Bell Over Head Walking Lunges, 50 Ft.
21 Burpees
Keep your shoulders active and your torso upright and over your hips and let your trailing knee come to the floor and just tap it; no weight should ever transfer to your knee and the floor. And don't forget about our open Saturday class... So bring your friends and HAVE FUN!!!!!!!!!!!
January 22, 2009
Thursday
W.O.D.
"GRIFF"
800m. Run
400m. Run Backwards
800m. Run
400m. Run Backwards
FOR TIME!!!!
Alright everyone, 1 mile forward and 1/2 mile backward. Sounds easy right? Don't be surprised if your legs start to burn just a little on the backward portion. It's good for you!!!!
January 21, 2009
Wednesday
W.O.D.
Push Press
1-1-1-1-1-1-1- Reps
The motivation of others goes a long way! If you've ever seen someone having a slow or a "not-feeling-it" type of day, get in there and give some support. Your encouraging words will go further than you know.
Having Fun & Happy To Be CrossFit
January 20, 2009
Tuesday
W.O.D.
For Time!!
21-15-9 Reps
Dead Lift
Pull Ups
Push Ups
Have Fun and Play Hard. If you are working the jumping pull ups concentrate on lowering yourself under control, get up fast and down slow!
January 19, 2009
Monday
W.O.D.
400m. Run
600m. Row
400m. Run
500m. Row
400m. Run
400m. Row
400m. Run
For Time!!!!!
January 17, 2009
Saturday
W.O.D.
4 Rounds:
400m. Run
25 Sumo Dead Lift high Pull
25 Push Ups
25 Jumping Squats
50 Sit Ups
For Time!!!!!!!!!!!
The weekend has arrived and I don't know about you guys but that always motivates me to bust out a great workout. Let's have some fun with this W.O.D. and then I hope everyone has the chance to get outside and enjoy this weather and our beautiful town we are so lucky to live in!
January 16, 2009
Friday
W.O.D.
Filthy Fifty:
50 Box Jump-24 inch box
50 Jumping Pull Ups
50 Kettle Bell Swing
Walking Lunge-50 steps
50 Knees to Elbows
50 Push Press
50 Back Extensions
50 Wall Ball
50 Burpee
50 Double Under
For Time!!!!
Alright, talking about it won't get it done faster! So just start and grind it out so you can talk about how you finished.
Tomorrow is Saturday so bring your people to see what they are missing out on and its FREE!!
January 14, 2009
Thursday
W.O.D.
Over Head Squat
3-3-3-3-3 Reps.
Alright Every one OHS day! Lets work on getting your hips low and keeping your back strong. They only count if your technique is correct. So forget about the heavy weight and do them right, thats how you are going to get stronger. Have Fun & PLAY HARD!!!!!
Welcome back Shawn!
Rick hitting his shoulders using the grappling arms, and Cindy working the OHS.
Wednesday
W.O.D.
Start With 2 Round
25 Knees to Elbows
Bear crawl Two Lengths Of The Studio
Finish With:
100 Wall Ball 20/14
For Time!!!!!!!
January 12, 2009
Tuesday
W.O.D.
"GWEN"
Clean & Jerk
15-12-9
Rest as needed only between sets. Use the same weight for all three sets.
Jeff working the technique, and getting his hips low. Good Job Jeff!!!!!!!!!
Monday
W.O.D.
ROW FOR TIME:
3K.
If all the rowers are taken do the following:
Work on Technique, Kipping Pull Up, One Leg Squat, Double Under.
Have Fun, Play Hard, and Row Fast!!!!!
Remember that every Saturday we hold a free work out for any and every one that would like to join us for the most kick butt work out under the sun. So for all you current CrossFiters get your people in here so they can join in on all the fun that we have.
January 10, 2009
Saturday
W.O.D.
Complete as Many Rounds in 20 Minutes as Possible of:
15 Ball Cleans With Slam
200m. Run/Row
20 Sit Ups
Great workout everybody! Just a reminder, Saturdays are always open for a free workout! So bring your friends, family and other acquaintances to a fun CrossFit 101 beginner's class and killer workout!
January 09, 2009
Friday
W.O.D.
400m. Run For Time
Rest
400m. Run For Time
Rest
400m. Run For Time
Rest
400m. Run For Time
Then 3 Rounds
Max Reps-Push Ups
January 08, 2009
January 07, 2009
Wednesday
W.O.D.
Push Jerk
3-3-3-3-3- Reps
We're going over head today so let's Up the Weight, stay safe, have fun, and Play Hard!!!!!!!!!!!!
January 06, 2009
Tuesday
W.O.D.
"HELEN"
3 Rounds
400m. Run
21 Kettle Bell Swing
21 Push Ups
For Time!
You're all getting faster and stronger.You all came back from the break and are killing it... keep up the good work!
January 05, 2009
January 04, 2009
January 03, 2009
Saturday
W.O.D
4 Rounds
400m. Run
20 Dumb Bell Shoulder Press
10 Burpees
30 Sit Ups
50 Squats. For Time!
The New Year is here and CrossFit San Clemente is rev'd up and not holding back!!
Our best foot is always forward and we stay kicking butt.
January 02, 2009
Friday
W.O.D.
DEAD LIFT
3-3-3-3-3 Reps
Welcome back! Feels good, don't it?
Okay, not a lot of CrossFit going on in this one, but here's an excellent example of playing hard: one of our Little Ninjas easily winning 1st place in the 4 to 6 year old orange belt division at the national Winter Grand Championship Tournament this past December.
January 01, 2009
HAPPY NEW YEAR!!!
We hope everyone had a really good time finishing off 2008 last night, and we hope you all got home safely. Starting tomorrow, the real fun begins again! Normal classes from Friday on out (see the SCHEDULE page) and sweet sexy workouts posted everyday. Holidays are over people, it's time to PLAY HARD.
Check out yesterday's post for some more pics from the NYE Bash... More on the way and video, too!
Mr. Albert giving 110% as usual
Carri killing the box jumps
