CrossFit San Clemente

TUESDAY!!!

A little too much candy?  A little too much Halloween "cheer"?  Well I've got just the thing for that.

FOUR ROUNDS

20 Weighted Sit Ups 25/35

50 m Farmer Walk 35/62

20 Russian Twists (R/L=1)

800 Row (If all rowers are occupied - run for it!)

 

MONDAY!!

Got something scary for all you trick or treaters out there.  Try to be brave as you take on an old favorite - Happy Halloweeeeeeeeen!!

"COE"

TEN ROUNDS

10 Thrusters 65/95

10 Ring Push Ups

SATURDAY!!!!

HALLOWEEN WOD 2011

WHAT??  A Halloween WOD??  Well of course - I know how excited everyone is to get in here and do a workout that might just be a little crazier and possibly a little scarier than usual.  So whaether you're wearing a costume or not - show up for some fun - and remember - there is a little something for the best costume and the fastest time.

  Nothing but fun - no burpees - I PROMISE!!!!  See you at 8AM!!

Bill - funniest costume ever - it's hot working out in all that hair isn't it?

FRIIIIIIIIIDAY!!!

I know you all don't love anything more than your weekends, and Fridays just kind of step up and say - "Welcome to the kingdom of well earned rest."  Of course, you might not feel worthy of all that r&r if you didn't pay some kind of a price - right? - So let's get in here one last time and work harder than you've worked all week!

21-18-15-12-9-6-3

Burpees

Sit Ups

KB Swings

 

HEY!  And don't forget Saturday is our crazy fun Halloween WOD - invite whoever you want - it's free!  Prizes for best time and best costume - (Costumes are optional - but we highly encourage them.)  ;)

THURSDAY!!

Alright everyone - I hope you're ready for a good time, because of course you WILL have a good time!  Get in and get it done - you'll be so happy you did!

25 Minute AMRAP

15 Ring Rows

15 Knees to Elbows

15 Ball Slams

15 BE

 

WEDNESDAY!!

Wednsdays are one of the best days of the week.  It's a day when you can look back at what you've already accomplished and look forward to the good times ahead when that weekend finally arrives.  So don't stop now - keep it up - you're almost there!!

Three Thrilling Rounds

40 Wall Balls

30 Jumping Squats

20 GHD

200 m Run

 

 

Great job Randy - welcome to CFSC!!!

TUESDAY!!!

Tuesday!  Let's keep the momentum going with something fun!  (What am I talking about??  It's ALWAYS fun!!)  Here we go -four rounds -keep smiling!!

FOUR

20 Box Jumps

20 Shoulder Press 45/65

20 Hollow Rock

20 SDHP  65/95

Great turnout today everyone - I LOVE it!!

MONDAY!!!

Here's one that'll wake you up on a Monday morning!!

NICOLE

AMRAP IN 20 Minutes

• Run 400 meters
• Max rep Pull-ups

And by max reps I mean - as many chin above the bar you can do consecutively.

SATURDAY!!!!

Weekend's here - and if you haven't come to a Saturday class you don't know what you're missing.  It's the one chance you'll get to have a say in the workout - first come, first pick, so get on down here and bring whoever you want to share the pain, umm, I mean FUN with!!  Woo Hoo!!!!!!

8 AM - see you there!!

FRIDAY!!!

Friday, Friday, how we love you Friday.  As if you even needed one more reason to love Friday!  Well I'm giving you one more reason - so have fun with it! 

20 MINUTE AMRAP

25 GHD

15 Pull Ups

15 Burpees

200 m Run

Mike P. - welcome to CFSC and great job on your first official WOD!!

THURSDAY!!!

Are you ready for this?  Concentrate on keeping your form clean - don't just do it - do it right!

LINDA (AKA "3 BARS OF DEATH")

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

• Deadlift 1 1/2 BW
• Bench BW
• Clean 3/4 BW
  

Posted weights are RX - not required- find your max weight you can use to get through it!

 

(I am happy to report that no one actually died - no matter what you may have heard.)  ;)

Hey Spencer - great job on your first class - welcome to CFSC!!

WEDNESDAY!!!

Another week - halfway gone.  Aren't you glad you've made the most of it by getting in here and giving it all you've got?  Keep up the great work!!!

FIVE ROUNDS

20 HSPU

30 DU

40 Sit Ups

 

 

TUESDAY!!!

Tuesday everyone!  You all survived Monday so it should be smooth sailing from here on out.  Now who's up from some rope climbs?

FOUR ROUNDS

400m Run

20 Lunges w/ KBs or Dumbbells  (35/50) (R/L=1)

1 Rope Climb

35 Push Ups

MONDAY!!

Not sure how long it's been since we did this one last - but sometimes you just can't get enough of a good thing.  This one's seven rounds but you ought to be able to speed through them...at least the first few...

 

WITTMAN

Seven rounds of:

• 1.5 pood Kettlebell swing, 15 reps
• 95 pound Power clean, 15 reps
• 15 Box jumps, 24" box

Also - this one calls for 1 1/2 pood on the KB..since we don't have a 53 pounder I'm going to let you guys decide whether or not you can handle the 62s.  Ladies - 35 is your weight!

Mike H - we're so happy to have you join us!!!  Great job today with your first official WOD!!

And David joined us from Crossfit Cardiff - way to go above and beyond David!!

SATURDAY!!!!

The beautiful thing about Saturday is, you never know what you're going to get!  One thing you DO know is, you'll have loads of fun and another incredible workout to kickstart your weekend.  Bring a friend, a loved one - even someone you don't care that much about - EVERYONE needs to get in on this stuff!

See you all tomorrow at EIGHT in the AM - woo hoo - can't wait!

FRIDAY!!!

Let's hear it for Friday!  One more WOD before the weekend hits - don't miss out or you'll feel guilty ALL weekend!!

Four Rounds of Fun

15 Jab Cross Sprawl

30 GHD

30 DU (90 regular)

15 Wood Choppers (R/L=1)

ARE YOU READY FOR SOME AWESOMENESS?

THURSDAY!!!

It's Thursday and boy are we gonna have some fun.  Some of you who are newer to crossfit might not have had the pleasre of this WOD yet - so welcome to the

BEAR COMPLEX

5 ROUNDS

7 Reps of

Power Clean

Front Squat

Push Press

Back Squat

Push Press

All five moves are done consecutively.  Seven times through = 1 round.  You CAN NOT put the bar down between rounds, but take as much rest between rounds as you want - you're not doing this for time!  Start with a light weight and work up to max weight in the last round.  Fun times!!

WEDNESDAY!!!

Wednesday's here and we can all feel a little bit of hope that the weekend will actually arrive once more. Keep that feeling of hope alive as you power through this workout!

THREE ROUNDS

20 Front Sqats (65/95)

20 Box Jumps

20 Uneven Pushups

800 m Run

 

TUESDAY!!!

A fresh new Tuesday - ready for the taking.  Can't wait to get in to crossfit and start the day with some serious work!!  WOOT!

My one wish for this workout is that I won't have to tell a single person to go lower in their squats on those wall balls.  ;)  I know you can all do it right - so let's go!

THREE ROUNDS

50 Jumping Pull Ups

40 Sit Ups

30 Wall Balls (16/20)

20 Russian Twists(15 # ball) R/L = 1

 

 

MONDAY!!

Let's make this the best Monday you've ever had!  We'll start it off with a fresh new WOD - then the rest is up to you!

FOR TIME

400m Run

50 Thrusters (45,65)

50 KB Swings (26,35)

400m Run

50 Thrusters (45,65)

50 KB Swings (26,35)

400m Run

(This WOD is inspired by Crossfit Mackay in Queensland Australia! Thanks you guys!)

SATURDAY!!!

Weekend's here.  Weather's beautiful.  What more could you ask for??  Oh - a great crossfit workout you say?  Done.  Come on over - I'll be waiting for you at 8!!  And remember!  Friends and family can try us for free - threaten, bribe or kidnap them - just bring them in!

FRIDAY!!!

FRIIIIIIII-DAAAAAAY!!  Gotta love it - and time to get one more workout under your belt. Get ready to count your rounds... Heeeeeeeere we go!!

 

20 Minute AMRAP

10 Long Jumps

200 m backward run

20 SDHP (45/65)

20 BE

THURSDAY!!!

Okay now - don't make this any more complicated than it has to be - We're doing eight rounds of each exercise, starting with pull ups, for 20 seconds on and 10 seconds off.  After the first eight you will have one minute of rest and we will move on to eight rounds of push ups...and so on.  I will ask you for your reps after each round and you will be scored by the combination of lowest reps from all four exercises.

  Waaaait a minute...I think I just made it more complicated than it has to be. 

 

TABATA SOMETHING ELSE

Pull Ups

Push Ups

Sit Ups

Squats

 

Great job everyone - no pictures today because I was so dang busy with that timer - but I'll be back tomorrow - snapping away with a vengeance!!

WEDNESDAY!!!

Halfway through - and you're a little bit better than you were last Wednesday.  Just think how amazing you'll be by next Wednesday - and the Wednesday after that!!!  Keep up the awesomeness - high fives to all you hard workers!!

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

Box Jumps

Kettle Bells

200 m Run

TUESDAY!!!

Here's a little twist on a WOD we did a few months ago.  Since everyone LOVED it so much last time...let's do it again - with feeling!!!

Burpees Are My Friend

3 Rounds For Time!!

5 Burpees

20 weighted Sit Ups (25/35)

5 Burpees

25 m Overhead BB Walk (65/95)

5 Burpees

20 HP Cleans (65/95)

5 Burpees

8 Tire Flips

MONDAY!!!!!

I seriously can't believe the weekend is over! Hope you all had some good times-but just in case you didn't - there's enough to go around for everyone around here!  No better way to start your week than with -

          JT

      21-15-9

• Handstand push-ups
• Ring dips
• Push-ups

  A Hill Run to wrap things up!

Welcome Don from Crossfit Chula Vista - you're amazing!