CrossFit San Clemente

MONDAY!!

Another Monday and another chance to start your week off right!  Seems like you all might need a little jump start...

20 Minute AMRAP

100 Jumprope (35 DU)

15 Dips

15 Jumping lunges (R/L = 1)

15 Push Ups

IMPORTANT ANNOUNCEMENT!!

Wednesday and Thursday (August 3rd and 4th) there will be no 9 or 10 o'clock crossfit classes.  There are going to be hoards of little Ninja Campers roaming the premises so you'll have to come in early to get your sweat on. The 5:30, 6 and 7 am classes are open to all of you late risers.  Early is good - just keep telling yourself that!

SATURDAY!!

It's here again - who's up for another build it yourself workout?  There really isn't a better way to start off your weekend, so head on over - I'll be waiting for you with my trusty timer and a box full of crossfit fun! Woo hoo!  Let's do it!!

See you at 8!

FRIDAY!!!

Friday's here and it's time to get serious about some abs. This one will remind you how much you kove crossfit aaaaaallllll weekend long!

3 Rounds

20 Roll Outs

200 m run

20 Back Extensions

20 GHD Twists

200 m run

20 Hollow Rock

Concentrate on your form to get the biggest bang for your buck!

 

THURSDAY!!

We had such a good time with this one last time, and, after all, we ARE gearing up for that Filthy Fifty in a couple of weeks...so give all you have to give for:

ANNIE ARE YOU OK?

21-15-9

Row (calories)

Thrusters 45/65

SDHP 45/65

Burpees

Med Ball Cleans 14/20

Wall Balls 14/16

 

WEDNESDAY!!

This week is flying by!  Come on and get some while you can!

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

Dumbell Push Ups (L/R = 1)

Back Squats

Long Jumps

TUESDAY!!

Alright everyone - we've got a Crossfit classic here - get outta bed and come on in for

"HELEN"  (she'd do it for you.)

3 Rounds for Time

400 m Run

21 KB Swings

12 Pull Ups

MONDAY!!

Okay - it's Monday and what better way to start your week than sith some weight liftin', tire flippin', ab burnin' fun?  Well I'm here to help you out with that, so let's go!!

Burpees Are My Friend

3 Rounds For Time!!

5 Burpees

20 weighted Sit Ups

5 Burpees

25 m Overhead BB Walk (65/95)

5 Burpees

20 Knees to Elbows

5 Burpees

10 Tire Flips

 

Okay - so maybe not EVERYONE agrees about the burpee thing, but I'm impressed with all the hard work!  Great job!!

 

 

 

SATURDAY!!

Woo-hoo! Saturday is finally here - and what better way to start your weekend than with a little crossfit fun?  (You'll feel much less guilty about that barbecue you're going to at the beach.)

  Last week we did a round of "The More the Merrier" - it turned into a monster of an arm burner!  (Vitas from the 5:30 AM class said we should dub that one "Armed Robbery".)

  Let's see what we can come up with this Saturday - maybe some legs or abs will be the victims - eh-hem - I mean targets!  Come on down and add your favorite moves to another awesome WOD!

  SEE YOU AT 8!

FRIDAY!!

Amazing work this week everyone! Let's finish things up with five speedy rounds.

5 FOR TIME

20 GHD

20 Ring Rows

200 m Run

20 Shoulder Press (45/70)

                  We are so glad to have you back Charlie!

THURSDAY!!!

Crossfit Hero WODS have been conceived and are intended to be performed with intense effort, in honor of our fallen Heroes. Don’t think to yourself, "I can’t do that", or "That looks too hard". Of course they are ALWAYS difficult, but focus on what you can do. Scale it if you need to, but think about the Hero that has given his all for our freedom. Honor these Heroes with your best effort.

 

That having been said…let’s give this one everything we’ve got!!!

 

“BLAKE”

4 rounds of:

100' walking lunges with 35#/45# plate

30 Box Jumps (18/24”)

20 Wall Balls (14/20)

10 HSPU

 

WEDNESDAY!!

Okay - we're already half way through the week - let's celebrate Wednesday with some hard work and good times!

20 MINUTE AMRAP

400 m row

30 Squats

20 KB Swings

Some serious work going on...

 

 

TUESDAY!!

We haven't done this one in a while - looks like fun! Say hello to -

"GRACE"

30 Ground to Overhead (95/135)

 

Some serious strength goin' on in here!

 

Monday!

Let's shake things up - wake up everybody!  It's Mondaaaaaay!!!

5 Rounds For Time

10 Jab Cross Sprawls

20 Back Extensions        

20 Ball Slams

20 Sit Ups

Welcome to Crossfit San Clemente Mike!!

 

SATURDAY!!

Saturdays always have that added mystery of not really knowing what you might get.  We've had sledgehammers and jumprope, ball slams and box jumps, GHDs and thrusters....everything that YOU love the most.

  Let's continue that tradition this week with another dose of 'THE MORE THE MERRIER" - never the same thing twice.  So come on down and add your own flavor to this week's WOD!

  8:00 AM - see you there!

 

KILLED those arms today - great job everyone!!

FRIDAAAAAAAY!!!

Let's finish things up with some short, intense bursts of energy.  This one will be scored by posting your fastest and slowest time.

 

10 Rounds with 1 minute rest in between, it's

"HOLBROOK"

5 Thrusters (75/115)

10 pull ups

100 m sprint

Sounds easy - right?

THURSDAY!!!

Thursday's here and it's all about the abs!  Everybody loves an ab workout!!

4 Rounds For Time!

20 Russian twists with medicine ball

10 OHS (65/95)  (tight abs - stabilize that core!)

20 GHD

20 push ups (that's right - keep those abstight!)

OUCH!!

 

This just goes to show you - Crossfit San Clemente is for EVERYONE!!!

Four of our crossfitters killing those Russian twists today - AWESOME!!!

 

 

 

 

WEDNESDAY!!

Everyone has worked hard so far this week. The Chief and Fight Gone Bad pushed a lot of you to your limits, so let's keep it nice and simple with

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

Kettlebell Swings

200 m run

 

Check this out - even while they're on vacation, Rick and Carri get a group together to get some Crossfit in!  Now that's dedication!!

TUESDAY!!

So you may have heard a rumor that Fight Gone Bad was coming up on Thursday.  In fact you may have read it on this very site.  Well just to keep you all on your toes - and to give all the "going out of towners" a chance at it - we have bumped it up...to TOMORROW!!  So come in acting like you're Georges St Pierre - we're gonna get some with

"FIGHT GONE BAD"!!!!!!!!!!!!!!!

Row (calories)

Push Press (75/55)

Wall Ball (14/20)

Box Jump (18/24)

SDHP (75/55)

 

You will spend one minute at each station until you have completed all five exercises. You will then have one minute rest and repeat for three rounds total.

Score yourself by keeping a continuous count of all reps for each round

This is gonna be FUN!!!!!!!!!!!

Too many pictures to post - but here are a few highlights.  Great job everyone - you KILLED it!!

MONDAY!!

Hope you all had a beautiful weekend - time to get back to work - remember, Fight Gone Bad is this Thursday, so let's get amped up for it with-

"THE CHIEF"

5 three minute rounds with 1 minute rest between rounds.

 3 minute AMRAP:

3 Power Cleans (135/85)

6 Pushups

9 Squats

 

Got that? 

 

This WOD deserved a couple of extra "recovery pictures".  Great job everyone!

SATURDAY!

Weekends are for having fun - and since we had such a FANTASTIC time with this one last Saturday, let's mix it up for another incredible workout!!

                               "THE MORE THE MERRIER"

Everyone who shows up gets to contribute their favorite exercise to the workout.  What do you like?  Jump rope? Clean and jerk? Handstand push ups?  GHD's? We'll put them together and build an awesome WOD - so come in ready to have the most fun you'll have all weekend!

FRIDAY!!

You've all put in some awesome work this week - we're finally feeling some summer heat but that hasn't stopped you!!  Great job!

Let's get some strength training in, and a little extra something to wrap things up!

Max Deadlift

1-1-1-1-1

I know we will get some new PR's - and for our new members, this is your chance to get your name on that board! Watch your form and give it all you've got!!

We'll finish things up with an

8 minute AMRAP

25 meter weighted walking lunges

30 situps

10 plyo pushups

 

THURSDAY!!

Okay - in preparation for "Fight Gone Bad" - (yup, it's coming up soon!) let's have a little practice with a couple of the moves... Come early if you want to beat the heat!

3 Rounds for time!! Short and sweet.

20 SDHP 65/95

200 m row

20 Wall Ball 20/16

200 m sprint

 

WEDNESDAY!!

Hope everyone is back from vacation and ready to show up cause this is where the REAL fun is!  Let's get this one done!

"The Hangover"

4 rounds for time

400 meter run

15 hang power cleans (65/95)

15 burpees

15 sledge hammers

 

 

TUESDAY!

What better way to get back into the swing of things than with this burner?  Remember - pull ups are scalable, so don't be scared - I know you'll all leave happy once you've conquered

"TABATA SOMETHING ELSE"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where

the first 8 intervals are

pull-ups

the second 8 are

push-ups

the third 8 intervals are

sit-ups

and finally, the last 8 intervals are

squats

There is no rest between exercises.

 

JULY 4TH!!!

Special 9 AM only WOD for all you patriotic crossfitters!!  We are going to end this beautiful long weekend with another hero WOD. You've got plenty of time to sweat a little before the barbeques and fireworks! For those of you who aren't familiar with these special workouts, you might want to visit this page and read about the brave people we are honoring.

http://crossfitiota.com/bench-marks/hero-wods/

                                                                                                           

"JACK"

20 minute AMRAP

10  115/85 push press

10  KB swings

10 box jumps (24/18)

 

Saturday!!!

Let's face it - you don't want to be out on the road with all those holiday drivers this weekend - so come on down and start your day off with a bang.  8 AM - right here - let's have some fun!!

The More The Merrier

Seriously - the MORE the merrier.  Come in ready to share your favorite Crossfit exercise with us.  You all get to pick one and we'll put together an awesome WOD!

See you at 8!

 

Also - Fourth of July WOD will be at 9 AM on Monday - come celebrate our founding fathers with some dedication and hard work!