CrossFit San Clemente

Saturday:

Happy Saturday everyone, let's meet at North Beach for some fun in the sun and get our sweat on with a killer workout. Represent your box by wearing your CFSC shirts, I'll be bringing some they are $20 so grab 'em while you can. See you at 9:00 a.m. and remember to get down to the gym at 2:00 on Sunday for the pull-up seminar and BBQ after.

Hooverball

Tug-o-War

Dodgeball

 

Friday:

Well, well, well. It seems we have a couple of birthday's to celebrate, Ms. Meka and Jeni. So make sure to say," Happy Birthday" and "Thank you for an awesome WOD"! So let's show how awesome our CFSC birthday girls are by smashing this one! 3-2-1-GO!

Ms. Meka and Jeni will fight you:

21-15-9

S.D.H.P. 75/45

Wall Balls 20/14

Ball Slams

GHD

Thursday:

Hey everyone, are you ready for an awesome good time?? I thought so, but do you have the number to that good time and the name? Hmm, what is it? oh yea.....

For a good time call:

Fran:

21-15-9

Thrusters 95/65

Pull-ups

Wednesday:

Hey everyone, Today's WOD will hit below the belt! Let's have a blast with this one and get our lower body screaming with this one.

3 rounds for time:

Leg Smasher:

15 Box Jumps 24"

100 m Weighted Walking Lunge

Hurdels

20 Back Squats 95/65

200 m Run

Travel WOD:

Run for 3:00 min.

30 Squats

25 Push-ups

3 rounds for time

 

Tuesday:

Hello everyone, we have an awesomely intense WOD for today. Pay special attention to the rep sequence and ALWAYS our form and technique. Enjoy this one! 3-2-1-GO!

1-2-3-3-4-5-5-6-7-6-7-8 reps

Hang Power Clean 115/85

Jerk 115/85

Monday:

Hello everyone, Let's kick off this week with an awesome WOD and get our heart rates and met-con up! If you don't have pull-ups, we have the solution, so sign-up and show up for some key movements, exercises and a BBQ!

5 rounds for time:

15  Bench press 95/65

200 m run

15 Wallballs 20/14

15 GHD

Saturday:

Well everyone, stick a fork in this week cause it's done! So , now off to North Beach for some fun. We will be at the usual spot, with our CFSC shirts on and having some fun with Hooverball, Dodgeball, and maybe even some Tug-ofWar! Bring some friends and some loved ones for this, see you at 9:00 a.m.

Friday:

It's finally Friday and time to cut loose and go on a sick one! Remember that we will be meeting at North Beach on Saturday and I anticipate Everyone to show up with their CFSC shirts on, storm the beach and have an awesome time . See you at 9:00 a.m.

Vomit Comet:

3 rounds of:

20 Thrusters 65/45

15 K.B. Swings 1.5/2.0 pood

12 Deadlifts 135/105

10 Ring Push-ups

Travel WOD:

3 rounds for time:

Run 5 mins.

50 Squats

50 50 Sit-ups

 

Thursday:

Happy Thursday everyone, let's have an awesome workout and get our sweat on. We have some functional movements to do and the best part of all we get to use the same weight throughout the whole workout!!

10 rounds
Use same bar load throughout
2x Deadlift (135#/95#)
2x Power clean
2x Front squat
2x Push jerk
2x Back squat

Travel WOD:

Max rounds in 20 min:

Run 100 M

20 Walking Lunge Steps

10 Push-ups

Wednesday:

Hey everyone, we have an awesome WOD again today! It's like Fight Gone Bad, but just a little twist to it! This should be sick so let's have some fun with this.

Fight Gone Body:

3 rounds for total reps:

1 min. each round

Burpees

Pull-ups

Push-ups

Squats

Sit-ups

This WOD will also be the travel WOD, so record your scores in your journal and text me your totals, and hurry back home.

Tuesday:

Hey everyone, we have an awesome WOD today that is a combination of met-con and weight lifting, functional movements and just good times, so, without further delay....3-2-1-GO!

8 rounds for time:

200m Run

7 Pull-ups

7 Front Squats 115/85

7 Box Jumps 24" or greater

Travel WOD:

50 Squat Jumps

10 Sit-ups

40 Squat Jumps

20 Sit-ups

30 Squat Jumps

30 Sit-ups

20 Squat jumps

40 Sit-ups

10 Squat Jumps

50 Sit-ups

Monday:

Happy Monday everyone, We have an athlete with a birthday! So, being the awesome Crossfit Community that we are, we are going to do a WOD in support of her birthday.This is awesome!

Ass and Abs:

50-40-30-20-10

Back Extensions

Ab-Mat sit-ups

GHD sit-ups

Hang Squat Cleans 65/45

Saturday:

Hey happy people, Today is a fun day in the sun! We will be at North Beach at 8:00 a.m. with our CFSC shirts on and getting sweaty, but looking good doing it!

Hoover ball

Tug-of-War

Dodgeball

Friday:

Hey everyone, since it's the end of the week and Saturday will be fun and games at 8:00 a.m. at North Beach, let's get the blood flowing to our lower extremities with this one! The travel WOD will be the same.

For time:

400m Walking lunge

Thursday:

Hey everyone, let's keep the week rolling with this WOD and give it all you have. Someone once said,"I will do my best. My best will vary from day to day, from hour to hour,from minute to minute. But in that minute, I will do the very best I can." Let's do that today.

5 rounds for time:

11 K.B. Box Squats

15 K-2-E

11 Back Squats 135/115

Travel WOD:

4 rounds for time:

200 M run

10 Burpees

5 Squats

 

Wednesday:

Hey everyone, we need a good met-con today......hmmm, well look at this! See, you never know what's going to come out the hopper!

For Time:

30 Deadlifts 155/115

30 Sledgehammer Strikes

100 M Sled Drag

30 Hang Power Cleans

100 M Farmers Walk

Travel WOD:

1 Round for Time:

100 Push-ups

100 Sit-ups

100 Squats

 

Tuesday:

Happy Tuesday athletes, today is a strength day. So, what we need to work on is our shoulder strength, some of us have some injuries and with this wod, we can use it to do a type of therapy while we gain some strength in our musculature, joints and ligaments. How about a cookie at the end? Or maybe at the begining? hmmm...

Sholder Press: rest no more than 60 seconds between rounds.

2-2-2-2-2-2-2-2-2-2

Post loads to Beyondthewhiteboard.com

Travel WOD:

3 rounds for time:

15 lunges each leg

25 Sit-ups

 

Monday:

Happy Monday everyone, Let's get our sweat on and have some fun doing it. This will be a burner and a breather, so get that heart rate up and breathe DEEP!

A.M.R.A.P. in 15 min.

50 M Sled Push

25 Double Unders (50 singles)

12 K.B. Swings

9 Pull-ups

Travel WOD:

75 Burpees for time, no quitting!!

"Don't let what you can't do interfere with what you can do"

Pull-Up Seminar

    CFSC is hosting a Pull-up seminar on Sunday, May 1st to help you get the hang of those things! We'll be running over the technique for the Kipping pull-up as well as how to properly use the bands and boxes to build up your strength and some more advanced techniques for those interested. Cost is just $35 or 2 for $60! Don't miss this good stuff.

 

Saturday:

Alright everyone, let's meet at North Beach at 9:00 a.m. with our CFSC shirts on and have some fun.

Tug-of-War

Hooverball

Dodgeball

Friday:

Hey everyone, let's get our met-con on! we have a sweet wod that came flying out of the hopper today. By the way, good job on those O.H. Squats yesterday.

Michael:

3 rounds for time:

Run 800 m

50 Back Extensions

50 Sit-ups

Travel WOD:

Same as above!!

 

Thursday:

Hey everyone, today we will focus on strength. Our strength movement is the Overhead Squat today. This is a great tool to develope our core strength, and how to transfer energy or explosive strength, flexibility, and midline control. By the way, have fun with this by trying to go low, slow and trying to keep as stable as possible.

Overhead Squat:

1-1-1-1-1-1-1

Travel WOD:

For time:

50 D.B. Cleans

40  D.B. Thrusters

Wednesday:

Happy Wednesday CFSC Beasts, we have a sweet WOD for today! we're going to mix it up a little and get our sweat on. Ready? 3-2-1-GO!

5 rounds for time:

9 Bodyweight Bench Press

11 K.B. Swings

14 GHD Sit-ups

Tuesday:

Hey everyone, let's pay homage to one of the girls' wods, hmm......How about .....

Elizabeth:

21-15-9

Clean 135/95

Ring Dips

Travel WOD:

21-15-9

Renegade Rows

Weighted Squats*

* Stand in place and do a squat with both dumbbells in each hand.

 

Monday:

Hey everyone, we have an awesome met-con wod for today. So, if your traveling or getting your sweat on at the box, rip through this one.

For time:

21-15-9

Burpee Tuck Jumps

Pull-ups

Sit-ups

Post time to Beyondthewhiteboard.com

Saturday:

Hey athletes, it's time for some fun and games! So be at North Beach at 9:00 a.m., wear your CFSC shirts and let's have a blast!

Tug-of-war

Dodge Ball

Hoover Ball