CrossFit San Clemente

Wednesday:

Hey everyone, we hope you are ready for a burner and a breather. This will be a hero wod today and we're sure everyone will give it all they have. Let's leave it all on the floor.

"STEPHEN"

For Time:

30-25-20-15-10-5

 Reps of:

GHD sit-ups

Back extension

K-2-E

95 pound stiff legged deadlift

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Tuesday:

We at CFSC hope that your holiday week-end was awesome and that everyone is ready to get back into the non-stop wod smashing that we do so well! In the weighted squat, hold a plate either on your back or against your chest and pump them out.

4 rounds for time:

20 Weighted Squats 45/25

15 Ring Dips

post time to beyondthewhiteboard.com

Saturday:

Last call, last call before the week-end hits and we have a ball! Let's meet at the gym at 8:00 a.m. for another round of the more the merrier. Have a great Memorial Day and we'll see you for the wod on Monday at 9:00 a.m.

Athletes will pick the exercises and rep schemes, now this should be interesting!!

Friday:

O..M...G... Do you love it? It's FRIDAY, Yea!! Let's remember what this holiday means and represent. So, in honor of this holiday, let's give this wod all we have and pay tribute to those who allowed us this luxury. I hope all of you have a safe and awesome weekend and look forward to see you at the wod on Monday at 9:00 a.m.

HERO WOD:

"Griff"

For Time:

800 m run

400 m Run Backwards

800 m Run

400 m Run Backwards

"The true measure of a man or woman is not how they behave in moments of comfort and convenience but how they stand at times of contrversy and challenges"

                                                                 - Dr. Martin Luther King Jr.

Thursday:

Well, we are almost done with the week and then it's time for a long weekend. So, just to make sure it's a little easier for our bodies to process those extra calories over this weekend, unless you are doing Toughmudder, get the best time you can. If you are doing Toughmudder, after completing this wod, start to wind it down and prepare for the event. Remember that tape is our friend in this wod!!

for time:

30 Pull-ups (kipping,butterfly)

Run 400

15 Pull-ups (strict)

Run 400

5 Pull-ups (weighted)

Post results to beyondthewhiteboard.com

Wednesday:

Hey Crossfit Kings and Queens, it's Wednesday and we are half way through the week and half way to Toughmudder. Man, are you as excited as me? I thought so! So let's Smash through this wod like all the rest. You are all getting better and stronger everyday.

AMRAP in 15 min.

200 m run

5 Jump and Tucks

10 push-ups

15 Sit-ups

20 Squats

Tuesday:

Hello CFSC Maniacs!! The Hopper went ballistic and crazy for a little while, fortunately we got it calmed down and it's spitting out some insane wod's. So, we picked out this little ditty. ENJOY!

Looks Good on Paper:

Prowler Row 90/60 100 Ft.

Farmer Walk 50/35 150 Ft.

Bench Press 21-15-9 115/65

 

Monday:

Hello CFSC Beasts! Let's get that heart rate up and that metabolic rate Screaming... all while having a great time! Get that bar directly overhead and those arms locked out in the push press and in the pull-up portion of the wod Let's keep those chins above the bar in the pull-up position.

AMRAP in 12 min.

7 Push Press  115/75

10 Pull-ups

Saturday:

Good Times, Come on down to get your sweat on at 8:00 a.m. Wear your CFSC shirts to represent the coolest Crossfit in town! So, we are going to leave it up to you, the athlete, to choose the exercises that are your favorite or ones you'd like to work on.

The More the Merrier:

the more athletes that show up, the more fun we have!

 

Friday:

Happy Friday, let's end the week the way we started it....Good Times!

6 Rounds for time:

25 Ab-mat sit-ups

200 m run

25 GHD

Thursday:

Hey c'mon, get your sweat on! We got a sick one today, so, come on in, warm up and tear this one up.

A.M.R.A.P. in 20 min.

5 Bodyweight Deadlifts

10 Partner H.S.P.U.

15 Box Jumps 24" or greater

5 Tire Flips

Wednesday:

After much consideration as to the fun factor of this wod, we have decided on going with the carnival style of madness, you know like the carnival that's constantly going on in my head! So CFSC ladies and gentlemen I proudly present.......

The Rings of Madness

5 rounds for time: 

10 Ring Rows

5 Suitcase Deadlifts (each side) 95/65

10 Ring fly push-ups

50 m Walking lunges

10 Ring Dips

 

 

Tuesday:

Hey CFSC beasts, we have some strength training today mixed with some functionality. Are you as happy as I am? See that's what I like, we all agree that no matter what the WOD is, It's always FUN!!!!

3 rounds for time:

10 Hang Power Cleans 135/95

10 Front Squats 135/95

10 Back Squats 135/95

Use the same bar throughout the movement.

Travel Wod:

3 rounds for time:

30 Burpees

10 Lunges (each leg)

30 DB Squat Cleans

Sunday:

So, there I was at Salt Creek Park, and I saw the Traveling Wall dedicated to our brothers and sisters who gave the ultimate sacrifice so that we may be able to do and say the things that we do today. I had a great Uncle in the Vietnam Conflict and as I walked, I felt the heat of the sun on me and I heard the wind snapping the American Flag and the POW/MIA Flag above me. Wow, I caught sight of a name... my Great Uncle's name. As the sight of his name became clearer, my chest grew heavier and also, filled with pride. So, to those who have gone before us and to those are there now, thank you for your service and when we at CFSC Program a "Hero" WOD, we will remember why we are able to have that freedom and suck it up and perservere.

Monday:

Thank you Monday! We can finally get down to some serious wod smashing!! So , you want to dial in your core and become even more explosive? Cool, me too.......

Three rounds for time:

25 Hllow Rock

50 Ab-mat sit-ups

25 Push-ups

50 Squats

Travel WOD:

Run 1 mile

100 push-ups

100 Squats

Saturday:

Hey everyone, see you at the gym at 8:00 a.m. for some good old fun and an awesome workout. Let's make the most of this week-end before the rain hits.

A.M.R.A.P. in 20 min.

5 Tire Flips

50 m Farmers carry  1.5/2.0 pood

10 Deadlifts 135

200 m run

15 Wall Balls

Friday:

Happy Friday, who wants to run on a tread mill like a hamster or watch some lame show on the idiot box smelling someone elses breath? Not me and I know for a fact not any of the CFSC Beasts!! So to encourage our belief in run days, we will have a fun run today.

Run to North Beach and back

Thursday:

Aren't Thursdays great? We know the week is coming to an end, It's almost payday and we know that at CFSC, The WOD will be incredible! You can cry, just don't whine!!

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

15 Pull-ups

9 O.H. Squats 95/65

50 m Sled Push

Wednesday:

Hey Crossfit Ninja WOD smashers! Here's another insanely cool WOD for us to take apart and get done like only the CFSC beasts can do. This is all about building our explosive strength, while we use good form and technique. Remember the three pulls, get under that load and lock out when in the overhead position.

For Time:

"Grace"

30 Clean n Jerks

RX is 135/95

Tuesday:

Alright everyone, we have an awesome WOD for today. This one will hit all our body parts and kick our metabolism into high gear. There's nothing like the feeling of leaving it all on the floor and knowing you smashed all the way through the WOD, so have a crack at this one and we will clean up the floor after!

3 rounds for time:

25  K.B. Swings 1.5/ 2.0 pood

9  3/4 Bodyweight Bench Press

200 m Sprint (100 forward/100 backward)

Travel WOD:

Sprint 30 sec. ( as fast as possible)

40 Push-ups

40 Jumping Jacks

40 Mt. Climbers

Monday:

Happy Monday everyone, we have a sweet WOD for today and it's going to be a burner! Remember that we are starting our Toughmudder training also, so have a blast with this one......

"Kelly"

5 rounds for time:

400 m Run

30 Box Jumps 18" or 24" box only

30 Wall Balls

TM training:

Hill for warm-up and 25 Burpees at the end of the WOD.

Travel WOD:

3 rounds for time:

Run for 3 min.

30 Burpee tuck jumps

Saturday

Okay all you hard core Saturday Crossfitters - here's some fun and it definitely falls under the heading of

THE MORE THE MERRIER

Everyone who shows up gets to pick their own exercise - you like running?  Running it is.  Maybe you're a fan of wall balls or handstand push ups - your wish is granted. I've always been partial to sledge hammers and GHD's myself -  Let's all get together and build an awesome WOD - woot woot!

Friday:

Hey Crossfit Kings and Queens, we got a sick one for today so give it all you got and on Saturday we will be at the gym at 9:00 a.m. for some killer fun.

4 rounds for time:

10 Ball Slams

15 GHD

10 Ring Rows

200 m Run

Thursday

    After this one you'll be asking yourself if you are, in fact, okay. Hit it hard enough and you might hear Michael Jackson asking you...

"Annie Are You Okay?"

21-15-9

Row (calories)
DB Thruster 
KB SDHP
Burpees :)
Ball Cleans
Wall Ball 

 

Wednesday

Happy Wednesday, CrossFit Ninjas! This little one might catch you by surprise.

"Annie"

50-40-30-20-10

Double-unders*
Sit-Ups 

*If you can't do double-unders, triple the number and do singles: 150-120-90-60-30

Tuesday:

Hey athletes, Check this sick WOD out! We are going to have a blast in this one, push yourself to complete the whole rep scheme, I know you all can do it. 3-2-1-GO!

Complete as many reps as possible in 7 minutes following rep scheme below:

3 Barbell Thrusters

3 Chest to bar Pull-ups

6 Barbell Thrusters

6 Chest to bar Pull-ups

9 Barbell Thrusters

9 Chest to bar Pull-ups

12 Barbell Thrusters

12 Chest to bar Pull-ups

15 Barbell Thrusters

15 Chest to bar Pull-ups

18 Barbell Thrusters

18 Chest to bar Pull-ups

21 Barbell Thrusters

21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Monday:

Awesome WOD today, let's get it done fast and furious. Remember to use correct form and technique in these movements.

"Three Bars Of Death" or also Linda:

10-9-8-7-6-5-4-3-2-1

Deadlift (1 1/2 BW)

Bench Press (BW)

Clean (3/4 BW)

BW= Bodyweight

"I never cheat. There is no honor in cheating. What joy can there be in a victory I did not earn?"

                                                                                           - Anonymos-