CrossFit San Clemente

Friday

"CHRISTINE"

3 Rounds For Time!

500m. Row

12 Dead Lifts

21 Box Jump

  

 

 

Thursday

W.O.D. 5 Rounds for Time: 200m. Run 25 Wall Ball 25 Box Jump 15 Broad Jump

Wednesday

W.O.D.  Tabata Something Else:

 8- 20sec Rounds of each of the following exercises.

Pull Ups

Push Ups

Sit Ups

Squats

Complete each exercises before you move to the next.(After every set 10sec. rest.)

Post total reps for all rounds.

 

Tuesday

W.O.D.

Shoulder Press- 1,1,1,1,1

Push Press- 3,3,3,3,3

Push Jerk- 5,5,5,5,5

Monday

 

Monday W.O.D.  "Grace"  30 Reps For Time of Clean & Jerk

 

Friday

W.O.D. 4 Rounds for Time 400m. Run/2 min. Rest

Thursday

3 Rounds for Time of:

50 Double-Unders

20 Over-Head Squats w/ Kettle Bell, Alternating Arms

50 GHD Sit-Ups

50 GHD Back-Extensions

Check out the EVENTS page for more info on the HALLOWEEN HANG! See you there!

Halloween Hang This Saturday!

    Oh Yeah, it's our 2008 HALLOWEEN HANG! At 10:00 am we've got the Beginner Basics Class for any newbies, followed by a KILLER workout... and for 1 day only, FREE childcare during the workout! But that's not all: for the rest of the day there'll be Laser Tag, the Giant Blow-up Obstacle Course, BBQ, and the Trick-or-Treat Challenge... yeah our kids work for their candy! The whole thing is guaranteed fun and Free, plus we've got discounts on CrossFit and our Martial Arts registration, so swing by for a good time. See our EVENTS page for more info.

Wednesday

For Time:

Run or Row 5K

Tuesday

For Time:

10 Rounds of

12 Pull-ups

12 Burpees

Monday

"Fran"

For time:

21 Thrusters

21 Pull-ups

15 Thrusters

15 Pull-ups

9 Thrusters

9 Pull-ups

Saturday

"Cindy"

Complete as many rounds as you can in 20 minutes of:

5 Pull-ups

10 Push-ups

15 Squats

Friday

Over-head Squats

5-5-5-5-5-5-5

Thursday

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

 

Wednesday

2 - 10 Min Rounds for time

1st Round :  Run 200 m. - 25 Squats. ( Max # of rounds in 10 min.)

2nd Round : Row 200 m  - 25 push ups       ( Max # of rounds in 10 min.)

Tuesday

Front Squats!!

3-3-3-3-3

Monday

Deadlifts

3-3-3-3-3

Saturday

"Helen"

3 Rounds for Time of:

400m Row

21 Kettlebell swing

12 Pull-ups

Friday

4 Rounds For Time of:

400m Run

25 GHD Sit-ups

30 Box Jumps

40 Ball Slams

Thursday

For Time:

100 Burpees

Wednesday

For Time:

50 Double-unders/ 150 singles

50 Sit-ups

40 Double-unders/ 120 singles

40 Sit-ups

30 Double-unders/ 90 singles

30 Sit-ups

20 Double-unders/ 60 singles

20 Sit-ups

10 Double-unders/ 30 singles

10 Sit-ups

Tuesday

5 Rounds for Time of:

15 Deadlifts

12 Hang power cleans

9 Front squats

6 Push jerk

Monday

"Barbara"

5 Rounds, each for time, with a 3-minute rest in between each round.

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

Saturday

"Frelen"

3 Rounds For Time:

400m Run

21 Thrusters

21 Pull-ups

400m Run

15 Thrusters

15 Pull-ups

400m Run

9 Thrusters

9 Pull-ups

 

Friday

  With a continuous running clock do one rep of clean and jerk the first minute, 2 clean and jerks the second minute, 3 clean and jerk the third minute. Continue until you can no longer complete the reps for that minute.

Thursday

"Nate"

Complete as many rounds in 20 minutes of:

2 Muscle-ups/ 4 pull-ups
4 Hand-stand push-ups
8 Kettlebell swings

Wednesday

Back Squat 5-5-5-5-5

Tuesday

Push-Jerk 3-3-3-3-3

Monday

4 Rounds For Time: Run 400m 50 Squats

Saturday

"Fight Gone Bad" One 3-Minute round of Rowing, 1 Point for every calorie rowed 1-minute rest One 3-Minute round of Wall ball, 1 point for every rep completed 1-minute rest One 3-Minute round of Sumo Deadlift w/ High-pull, 1 point for every rep completed 1-minute rest One 3-Minute round of Push-Press, 1 point for every rep completed 1-minute rest One 3-Minute round of Box Jumps, 1 point for every rep completed