23 April 2014

Wednesday
WOD

Complete 21-15-9 for time of:
Overhead squats (M: 125 lbs, W: 85 lbs)
Burpee box jumps (M: 30″, W: 24″)

CF LITE

Complete the following for time:
1,000 Meter row
20 Muscle-ups
1,000 Meter row

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2014 CrossFit SoCal Regionals
May 23-25 at Del Mar Fairgrounds
Don’t forget to purchase your tickets for Regionals. This is a great event! We highly recommend that you go. Its the next best thing to the Games and its so close you can’t afford to miss it! You can purchase tickets for the entire weekend or single day passes. Click link below to buy your tickets. Let’s make it a CFIV outing!

SoCal Regional Tickets
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22 April 2014

Tuesday
WOD

Hang power clean 2-2-2-2
Then,

Complete the following for time:
20 Hang power cleans (M: 135 lbs, W: 95lbs – or 65% of today’s 2RM)
30 Burpees
40 Abmat situps
50 Double unders
60 Air squats

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Don’t forget your jump ropes today!
If you have been CrossFitting for more than a few months and you have not purchased your own rope yet, we recommend that you do. For beginners, we recommend a Buff 3.4 rope from RX Jump Ropes. We recommend that you find the rope at the gym that works best for you and that you order that exact length online.

www.rxsmartgear.com
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21 April 2014

Monday
WOD
In teams of 2, complete as many rounds/reps as possible of the following in 18 minutes:
Partner 1: 400 Meter run
Partner 2: As many rounds/reps as possible of:
12 KBS (M: 24 kgs, W: 16 kgs)
8 Hand-release push-ups
10 Goblet walking lunges (M: 24 kgs, W: 16 kgs)(5/side)

Switch when partner gets back from run. Score is total rounds and reps completed

CF LITE
Every minute on the minute, for 15 minutes, complete:
3 Weighted strict pull-ups (dumbell)

With remaining time, complete as many air squats as possible

Score is total air squats.

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19 April 2014

Saturday
FREE COMMUNITY WOD

8:00 AM
Please arrive 10-15 minutes early to fill out a waiver if you haven’t before. All athletic abilities Welcome!

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

Encouragement from other athletes is a great feeling and gives some people that extra push. Way to go CFIV athletes with always encouraging and congratulating each other during WODs.

Encouragement from other athletes is a great feeling. Way to go CFIV athletes for always encouraging, congratulating and keeping spirits high with each other!

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18 April 2014

Friday
WOD

Complete 3 rounds for time of:

10 Front squats (M: 185 lbs, W: 105 lbs)
20 Chest to bar pull ups
50 Double unders

CF Mayhem

BB

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Free Community WOD
TOMORROW, April 19th, at 8:00 AM
Join us for a Free Community Workout tomorrow at 8:00 am. Bring family, friends, and coworkers to try out a class for free. 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 before. All athletic abilities Welcome!

Receive 50% OFF Group Fundamentals if you sign up at a Free Community WOD offered every 1st and 3rd Saturday of the month.
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17 April 2014

Thursday
WOD

Complete 3 rounds of:
800 Meter run
2:00 Rest

Then, complete 12 minutes of:
First 30 seconds complete 5 deadlifts (M: 275 lbs, W: 185 lbs)
Next 30 seconds complete 5 handstand push-ups

(If you cannot make it in the 30 seconds, it becomes and AMRAP)
Record the time of your last round on the 30 seconds.

CF Mayhem

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Memorial Day Murph
Monday, May 26th, 2014
Help us honor Lt. Michael Murphy by participating in the Memorial Day Murph Challenge.  Please make sure you register early for this WOD.  The money goes to a great cause (Military charities that provide educational scholarships to the families of fallen heros) and you will receive an awesome t-shirt by FORGED clothing. Check out the website linked below for more information on Lt. Michael Murphy and the Foundation. If you register now, you should receive your shirt in time for the WOD. This is one of the few fundraisers we do each year and we would appreciate your support and participation.  Murph can be scaled for beginners, completed in teams or as individuals.  Let’s remember and honor the sacrifices that have been made on behalf of our freedom. Click link below to register:
Memorial Day Murph

“Murph”
For time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run

“It is with deep gratitude that I thank you all so much for honoring the
service, life, sacrifice and legacy of my son Michael. I look forward to
2014 being another successful year because of YOU!
On behalf of the Murphy family and Michael’s Foundation,
I wish you all the best of luck and our deepest appreciation.”

 -Daniel J Murphy, Esq
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16 April 2014

Wednesday
WOD

Complete the following for time:
400 Meter farmers walk (M: 95 lbs, W: 65 lbs – total wt.)
20 Shoulder press (M: 95 lbs, W: 65 lbs)
400 Meter farmers walk (M: 95 lbs, W: 65 lbs – total wt.)
30 Push press (M: 95 lbs, W: 65 lbs)
400 Meter farmers walk (M: 95 lbs, W: 65 lbs – total wt.)
40 Push jerks (M: 95 lbs, W: 65 lbs)

CF LITE

Complete as many rounds as possible in 15 minutes of:
8 Hang dumbbell power snatch per side (M: 45 lbs, W: 30 lbs)
100 Meter run
16 Wall balls (M: 20 lbs, W: 14 lbs)
100 Meter run

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Free Community WOD
This Saturday, April 19th, at 8:00 AM
Join us for a Free Community Workout this Saturday at 8:00 am. Bring family, friends, and coworkers to try out a class for free. 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 before. All athletic abilities Welcome!

Receive 50% OFF Group Fundamentals if you sign up at a Free Community WOD offered every 1st and 3rd Saturday of the month.
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15 April 2014

Tuesday
WOD

Back Squat 3-3-3-3-3
Find your heaviest set of 3 front squats.
Run 400 meters between every set.

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SoCal Regionals
Tickets are now on sale for all the upcoming Regional events.  We highly recommend that you go to the one in Del Mar, May 23-25th.  Its the next best thing to the Games and its so close you can’t afford to miss it!  Click link below to buy your tickets. Let’s make it a CFIV outing!
SoCal Regional Tickets
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14 April 2014

Monday
WOD
In front of a clock set for 12 minutes, complete the following for total reps:
1 Minute of box jumps (M: 30″, W: 24″)
1 Minute of sumo deadlift high-pulls (M: 115 lbs, W: 80 lbs)
2 Minutes of box jumps (M: 30″, W: 24″)
2 Minutes of sumo deadlift high-pulls (M: 115 lbs, W: 80 lbs)
3 Minutes of box jumps(M: 30″, W: 24″)
3 Minutes of sumo deadlift high-pulls (M: 115 lbs, W: 80 lbs)

Posted on CF Main Site: April 11th, 2013

CF LITE
“Taylor”
Complete 4 rounds for time of:
400 Meter run
5 Burpee muscle-ups

If you’ve got a 20-lb. vest or body armor, wear it.

Posted on CF Main Site: April 6th, 2014

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Free Community WOD
This Saturday, April 19th, at 8:00 AM
Join us for a Free Community Workout this Saturday at 8:00 am. Bring family, friends, and coworkers to try out a class for free. 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 before. All athletic abilities Welcome!

Receive 50% OFF Group Fundamentals if you sign up at a Free Community WOD offered every 1st and 3rd Saturday of the month.
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