FREE SATURDAY workout tomorrow 930am. Open to the Public.
WOD
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
Since we were on the topic of the games yesterday. I expect to see one of our guys and girls up there in 2009,2010,2011 etc. Keep your eye on the prize!!! GET SOME!!!
WOD
Back squat, 1-1-1 rep
Shoulder Press, 1-1-1 rep
Deadlift, 1-1-1 rep
Warm up with a few sets prior to first attempt on each movement. Then, take the BEST of the three attempts, and add them together. Best Back Squat + Best Shoulder Press + Best Deadlift = your Crossfit Total. You should be maxing out these to get the best score possible.
Post total to comments.
Picture of the FREE Saturday Workout on 11/15/08. These Ladies and Gentlemen were fired up!!! Know someone who is thinking about trying Crossfit? Bring them by this Saturday at 9:30am for the FREE workout. See you there!
WOD
"LYNN"
5 rounds of Max Reps:
Body Weight Bench Press
Pull ups
Post scores to comments.
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| From 2008-08-05 trainer wod |
WOD
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
CROSSFIT SAN DIEGO BOOT CAMP CLASS 1. Adam, Van, Lauren, Nicole, Maggie, Baby Kelsey, and Karen
If your interested in one of Crossfit San Diego's Boot Camps, click here.
BACK TO WORK MONDAY, GET SOME!!!
WOD
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
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| From 2008-11-14 more pics |
Make sure you congratulate this mother of four on her first Muscle Up! Way to go Tabitha!!!
FREE Saturday Class tomorrow 9:30am. It will be a good one. If you or somone you know might be interested in trying Crossfit, come on down. See you there!!!
WOD
3 rounds for time:
Row 500m
10 Power Cleans
10 Jerks
(115 lbs. / 75 lbs.)
Post time to comments.
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| From Oct 2008 |
Ari working that overhead squat! Great job Ari!!!
WOD
Max rounds in 5 minutes of:
10 Pull-Ups
20 Push-Ups
30 Squats
Rest 2 minutes. Repeat for a total of 3 cycles.
POST ROUNDS TO COMMENTS
WOD
2 rounds:
2 Minutes Max Double Unders
Tabata Pistol Squats - Use right leg for the first interval and left for the second, etc.
2 Minutes Max Box Jumps - Use a box as high as you can handle.
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| From 2008-06-12 noon class |
HAPPY VETERAN'S DAY!!!
Lets not forget about the men and women that serve to protect our rights and freedoms! Not just those of fellow Americans, but also the rights and freedoms of those that can't protect and defend themselves.
***FREE DROP IN FOR MILITARY AND LAW ENFORCEMENT TODAY!!!***
WOD
As Many Rounds As Possible in 15 Minutes:
10 Thrusters
12 Pull-Ups
(115 -135 lbs. / 75 - 95 lbs.)
Get Some!!!
WOD
*** FREE Saturday class at 930 am tomorrow. It will be fun and exciting. Bring a friend. Bootcampers please attend if you missed any of the workouts this week! ***
WOD
For time:
30 Front Squats, 1/2 Bodyweight
5 Muscle-Ups
20 Front Squats, 3/4 Bodyweight
5 Muscle-Ups
10 Front Squats, Bodyweight
5 Muscle-Ups
POST TIME TO COMMENTS.
Below is a good video from Crossfit.com about Muscle Ups. Pay special attention to BJ's grip and transition. Think about shooting your face through the rings as you pull your body up.
WOD
2 Minutes Max Double Unders
2 Minutes Max Sit-Ups
90 Seconds Max Double Unders
90 Seconds Max Sit-Ups
1 Minute Max Double Unders
1 Minute Max Sit-Ups
30 Seconds Max Double Unders
30 Second Max Sit-Ups
POST NUMBERS TO COMMENTS.
CFSD Trainer Nate Freishlag motivates and looks over older brother Chris's form.
JUST A REMINDER THAT THERE ARE NO MORE NOON CLASSES HOWEVER WE HAVE ADDED A 6PM FRIDAY CLASS!
WOD
Back Squat:
5-5-5-5-5
Warm up with lighter weights. Once you start reaching around 90% of your 5 rep max, begin your FIRST set of 5 reps. If possible, add more weight as you go. All sets should be hard and heavy!
POST LOADS TO COMMENTS.
Anatoly-Pisarenko-Back-Squat
"GET OUT THERE AND VOTE....FOR TIME."
WOD
As Many Rounds As Possible in 15 minutes:
5 Handstand Push-Ups
10 Pull-Ups
15 Kettlebell Swings
POST ROUNDS TO COMMENTS
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| From 2008-07-13 july 2008 |
*** PLEASE REVIEW NEW CLASS SCHEDULE! THERE IS NO LONGER A NOON CLASS, KIDS CLASS, OR ELEMENTS CLASS *** WOD
For time:
21 Cleans
Run 800m
15 Cleans
Run 800m
9 Cleans
Run 800
(135 lbs. - 155 lbs. / 75 lbs. - 105 lbs.)
Pick your weight accordingly. Fire breahers, try your hand with 155 lbs. cleans. These are FULL cleans, which mean you will receive the weight at the bottom of a front squat!
CROSSFIT SAN DIEGO BOOTCAMP STARTS TODAY AT 7PM! SPOTS ARE STILL OPEN, PLEASE ARRIVE EARLY IF YOU HAVEN'T ALREADY REGISTERED! CLICK HERE FOR MORE INFO.
Here is a great video of Coach Burgener talking about some things to think about as your doing your cleans. http://media.crossfit.com/cf-video/CrossFit_BurgOWCleanFromGround.wmv
HAPPY HALLOWEEN!!!
Have fun tonight and be safe!!! We will be hosting a FREE Saturday workout at 9:30am. Bring a friend, it will be a great time!
WOD
"Josh"
21 95 lbs. Overhead Squats
42 Pull-Ups
15 95 lbs. Overhead Squats
30 Pull-Ups
9 95 lbs. Overhead Squats
18 Pull-Ups
POST TIME TO COMMENTS
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| From Drop Box |
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| From Drop Box |
Crossfit San Diego Bootcamp Starts on the November 3rd. Its a great deal!! Register ASAP here!!!
WOD
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Post time to comments.
Crossfit San Diego Bootcamp starts November 3rd!!! Register ASAP!!! If your interested CLICK HERE!!
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| From Oct 2008 |
WOD
DEADLIFT
5-5-5-5-5
Make sure that you guys are pushing yourselves on this one. Do a few warm up sets before attacking the first set of 5. You should be pushing around your 90% limit on the first set of 5 and increasing the weight as you go. Maxing out on the last 2 sets for a 5 rep max!!!
LIGHT WEIGHT BABY!!!
*** Video is for viewing pleasure only ***
Slaps on the back are optional!!!
WOD
CFSD Crew - CrossFit Games 2008
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Interested in training with JP while attending a 4 week BOOTCAMP? Click here to find out more!
WOD:
