CrossFit San Clemente

FRIDAY!

Let's start out our July fourth weekend honoring one of our fallen heroes.   Remember 10 is your lucky number so give it all you've got for

"COE"

10 Rounds for time

10 95/65 thrusters

10 ring push ups

 

Thursday:

Well, it's time for an awesome core driven wod, ready?

3 rounds for time:

20 Russian twists 95/65

20 Hollow rocks

15 GHD back extensions

15 Flutter kicks

 

Welcome!!

Just wanted to take this opportunity to welcome all our new crossfitters here at CFSC!

Stephanie, May, Richard, Amanda, Meme and Vitas - we are so happy to have you with us and we know you are all bound for awesomeness!

Vincent and Eamon - glad to have you back with us for the summer - you guys rock!

 

Wednesday

Here we go - one of your favorites and mine!!  Get those jump ropes moving - today we're doing

ANNIE!!!

50-40-30-20-10

Double unders

Ab mat situps

Remember - if you can't do double unders, do triple the amount of singles (150-120-90-60-30)

Tuesday:

Come one, come all. We have an awesome breather for today, so, don't be shy, come and get some and have a blast doing it.

Bring a towel:

5 rounds for time:

25 ft Bear crawl

300 ft. Farmer walk

15 T-2-B

5 Hurdles 24"

If you have gloves, bring 'em! We will be doing the bear crawl on the pavement and if your a sissy you'll need them.

 

Monday:

Happy Monday my Crossfit Beasts! Let's get that met-con fired up and our core screaming with this sweet little wod.

For time:

400 m Run

30 GHD sit-ups

400 m run

30 ball slams

Saturday:

You thought you had fun yesterday?? Wait till you check this one out! See you at 8:00 a.m.

 

4 rounds of

100 feet O.H. walking lunge

15 Box jumps

20 Wall ball 20/14

10 H.S.P.U.

Friday!

It's Friday and time for some fun you say?  Well I'm here to please, so show up with a smile on your face - you know, so I'll be able to tell how much fun you're having.

15 Minute AMRAP!

20 KB swings

20 weighted lunges

20 push ups

20 weighted sit ups

 

Thursday:

Let's have some fun today and learn something new for some of us, and for those that already know the movements, it's time to refresh that technique.

3 rounds for time:

3 Squat snatch 45

9 Back extensions

15 Wall balls 20/14

Wednesday:

Alright CFSC beasts, are you ready for this one? Of course you are! Let's get our met-con dialed in today and boost our stamina and endurance. If this doesn't make you get your sweat on, then.....?

For time:

100 Burpees

Tuesday:

Hey everyone, you all had great times in yesterday's wod, good job. Today we're going to mix things up and have some more fun. So, prepare to get your sweat on in this awesome gnarly wod.

Max rounds in 20 min.

10 Ring dips

10 Pull-ups

10 Squats

             


Monday:

It's Monday and time to get sick with it! Are you ready for an awesome wod? Me too. This is a burner and a breather, ready?? 3-2-1-GO!

7 rounds for max reps

20 seconds of Deadlifts 155/85

40 seconds of rest

20 seconds of Box jumps 24"

40 seconds of rest

Saturday:

Hello everyone, let's get our sweat on before we get our grub on! Everyone knows the get down at our Brazilian B-B-Qs' so we need to fire up the metabolism before we feed our machine.

AMRAP in 20 min.

5 Burpees

10 Push-ups

15 Sit-ups

20 Squats

Friday:

Happy Friday to all of you out there in CFSC land. Today we will start a two part test. What that means is we will record our numbers for this wod and in 30 days do the test again, simple, right? Don't forget that Saturdays wod is at 10:ooam and bring a friend or loved one to get in shape and/or show off!!

Intervals:

6 X 200m row/run

Thursday:

Let's Have some fun today, some met-con with some functional movements and what the heck...how about some weightlifting? Good times!

AMRAP in 15 min.

100m Sled push 90/50

3 Tire flips

5 Hang power cleans 115/75

7 Box jumps 24" or better

Wednesday:

Hello CFSC beasts, today is an extra special day. Why? well its a favorite wod of ours here at CFSC. So, we'd like to share it with you, our elite athletes!

Heavy "G"

For Time:

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

Thruster 95/55

30 Rower pulls in between each set of thrusters.

Tuesday:

Hey beasties, Let's do some strength training in an area we all need to work on...Legs! These stems we support ourselves on all day long are our foundation. If you build a house, what does it need to stand on?? A strong foundation. So let's do some moderate to heavy training today and possibly go for a pr.

Back squat 3-3-3-3-3

Post loads to beyondthewhiteboard.com

Monday:

Happy Monday everyone, today will be simple, down and dirty, straight meat and potato style get down. This is for time so let's see what you got.

Susan:

5 rounds

Run 200m

10 Push-ups

10 Squats

Saturday:

Good times had by all you Crossfit beasts, let's have some fun at the gym at eight a.m. We will indulge in some serious mayhem and hijinks, yes I used the word hijinks...looks funny doesn't it!

AMRAP in 20 min.

100 m Sled push

5 Tire flips

50 O.H. Barbell carry 95/65

15 Wall balls

 

Friday:

Friday fun time, Let's get right with an awesome wod and break a sweat! So, with that said....

AMRAP in 12 min.

5 Deadlifts 225/135

Double unders 50 (150 singles)

Thursday:

Alright, seriously, ready for some awesome fun?? Cool, let's do this!

Tabata All That:

Squats

Ball slams

GHD sit-ups

In this wod, a Tabata is 20 seconds of work with 10 seconds of rest. the score is the least number of reps for any of the eight rounds.

Wednesday:

Are you all ready to get nasty sweaty? Me too! This is a true burner and it will really get that metabolism firing through the roof.

21-15-9-7-5-3

Thrusters 75/45

200 m Run

Push press 75/45

Tuesday:

Hey everyone, awesome job on yesterday's wod. Today we have another wod to chew up and spit out, do you love it? Give this one all you got and by all means, make it fun and intense and I'll see you bright and early! 3-2-1-GO!

Lynne:

Five rounds for max reps of:

Body weight bench press

Pull-ups

Post reps for both exercises in all rounds to beyondthewhiteboard.com

 

Monday:

Happy Monday, We at Crossfitsc can't wait to see everyone and have another fun and exciting week of wod smashing! So let's kick it off the CFSC way...

The Other Lynn

AMRAP in 20 min.

25 Squat

20 Push-ups

15 Box Jumps 24"

10 Burpees

5 Pull-ups

Post rounds to beyondthewhiteboard.com

Saturday:

Let's have some fun today and get an awesome wod in. Maybe even some of our fighters will show up for this one! So we will see you at the gym for a sick one and maybe even a fight gone bad!!

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

 

 

Friday:

Happy Friday folks, today's wod has a little of everything in it, just in case there is an area that doesn't hurt! So let's smash this one and remember that Saturday we will be doing Fight Gone Bad. Bring a loved one, friend or signifigant other and either show off your skills or help get them in shape.....hmmm...You could actually do both! See you tomorrow at the gym and Saturday at nine a.m. sharp. 3-2-1-GO!

amrap in 15 min.

Incline bench press 115/65 8 reps

Sprawl wallball 20/14 10 reps

Doubleunders 30 (90 singles)

Thursday:

Strength, Strength, Strength.... That is the order of the day. Today we will set PR's and execute good form and technique. If any of you lack in those areas, we will kindly assist you in this movement today. Personally, I would like to tell you athletes that we witness progress everyday from you. So, if you are thinking to yourself," Jeez, I'm not sure of this or that....." STOP, for one moment, and think about where all of you started from...... REALIZE where you all are, right now. See, I told you you would be amazed! Good job.

Power Cleans 1-1-1-1-1-1-1

Post loads to beyondthewhiteboard.com   Seriously, post them.