27 April 2015

Monday
WOD
Take 10 minutes to find working weight on the squat clean

Complete the following for time:
1 Squat cleans
1 Legless rope climb
2 Squat clean
1 Leglass rope climb
3 Squat clean
1 Legless rope climb
4 Squat clean
1 Legless rope climb
5 Squat clean
1 Legless rope climb

CF LITE
As many rounds as possible in 15 minutes of:
1 Up & over the wall
10 Kettlebell swings (M: 24 kgs, W: 16 kgs)
1 Up & over the wall
10 Burpees

 

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Free Community Workout
This Saturday, May 2nd, at 8:00 am
Join us for a Free Community Workout this Saturday at 8:00 am. Bring family, friends and co-workers to try CrossFit with no commitments. This is a great opportunity! Please arrive 10-15 minutes early to fill out a waiver if you haven’t done so already.

Receive 50% OFF Group Fundamentals if you sign up at a Free Community Workout offered every 1st and 3rd Saturday of the month (Regular Price $100).
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25 April 2015

Saturday
OPEN GYM

8:00 am – 11:00 am

Please Arrive by 10:30 am
(Open to Current Athletes Only)

CF PRE-SCHOOL
8:30 am – 9:00 am

CF KIDS
9:00 am – 9:45 am

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2015 CrossFit Regionals
Del Mar Fairgrounds
May 22 – 24, 2015
Interested but haven’t purchased tickets to the CrossFit California Regionals? Don’t worry, tickets are still available for purchase online at games.crossfit.com. Weekend passes and day passes are still available. This is a great opportunity to watch the next big event of the CrossFit Games series. You won’t want to miss it! Click the blue link below for quick, direct link to the website:

CrossFit California Regionals
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24 April 2015

Friday
WOD

With 26 minutes on the clock……

Every minute on the minute, for 8 minutes, complete a 200 meter row
1 minute rest

Every minute on the minute, for 8 minutes, complete 5 clean and Jerks
(M: 135 lbs, W: 95 lbs)
1 minute rest

Every minute on the minute, for 8 minutes, complete 10 burpees over the rower

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23 April 2015

Thursday
WOD

In teams of 2, complete as many rounds as possible in 15 minutes of:

Athlete #1:
200 Meter run

Athlete #2:
3 KB push presses right arm (M: 24 kgs, W: 16 kgs)
3 KB push presses left arm (M: 24 kgs, W: 16 kgs)
6 KB Swings (M: 24 kgs, W: 16 kgs)
9 KB goblet squats (M: 24 kgs, W:16 kgs)

*Team members finish each others rounds. Score is the team’s total completed rounds of the triplet.

Strength
3 x Max rep strict pull up with obvious pause at the bottom
3 Minute rest

Bench press for max reps @ 80%
Close grip
Wide grip
Standard grip
2-3 Minute rest between each

4 Superets of:
10 weighted push ups
10 DB lateral raises
Max rep strict dip
2 Minute rest

Barbell curls
10-8-6-4-2

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22 April 2015

Wednesday
WOD

Complete the following for time:
Deadlifts 10-9-8-7-6-5-4-3-2-1 (M: 225 lbs, W: 155 lbs)

*At the end of each round of deadlifts, complete 20 double unders

CF LITE

Complete as many rounds as possible in 15 minutes of:
200 meter run
15 Wall balls (M: 20 lbs, W: 14 lbs)

REGIONALS

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2015 CrossFit Regionals
Del Mar Fairgrounds
May 22 – 24, 2015
Interested but haven’t purchased tickets to the CrossFit California Regionals? Don’t worry, tickets are still available for purchase online at games.crossfit.com. Weekend passes and day passes are still available. This is a great opportunity to watch the next big event of the CrossFit Games series. You won’t want to miss it! Click the blue link below for quick, direct link to the website:

CrossFit California Regionals
_
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21 April 2015

Tuesday
WOD
Complete as many rounds as possible in 30 minutes of:
800 Meter run
25 Dumbbell thrusters (M: 35 lbs, W: 25 lbs)
400 Meter farmers carry with dumbbells (M: 35 lbs, W: 25 lbs)

Strength

A)  20 Rep Back Squat (5-10 lbs heavier)

3x:
B) 10 Bulgarian Split Squats (R)
10 Good mornings
10 Bulgarian Split Squats (L)
*2 Min Rest*

3x:
C) 12 RDL’s
*1 Min Rest*

2 – 3x:
D) 10 Windshield Wipers
12 Weighted Sit ups
14 Cross over crunches
16 Flutter kicks

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20 April 2015

Monday
WOD
Overhead Squat 3-3-3-3-3

Rest.  Then,

Complete as many rounds as possible in 9 minutes of:
3 Hang power snatches (M: 135 lbs, W: 95 lbs)
6 Overhead squats (M: 135 lbs, W: 95 lbs)
9 Burpees over-the-barbell
12 Pull-Ups

CF LITE
Complete the following for time:
25 Ring dips
25 Box jumps (M: 30″, W: 24″)
50 Calorie row
25 Box jumps
25 Ring dips

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18 April 2015

Saturday
FREE COMMUNITY WOD

8:00 am

This is a great opportunity to try CrossFit with no commitments! Please arrive 10-15 minutes early to fill out a waiver if you haven’t done so already.

Receive 50% OFF Group Fundamentals if you sign up at a Free Community Workout offered every 1st and 3rd Saturday of the month (Regular Price $100).

OPEN GYM
8:00 am – 11:00 am

Please Arrive by 10:30 am
(Open to Current Athletes Only)

CF PRE-SCHOOL
8:30 am – 9:00 am

CF KIDS
9:00 am – 9:45 am

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