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Blog

Thursday

W.O.D. Complete as many rounds as possible in 12 minutes of:10 Thrusters (135/95)10 Burpees I know what you are thinking! "That's It?" Not a chance!!!! Today you will warm up with the norm then we will be working the skill of the kipping pull-up. Some of you have it down and some of you are…

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Wednesday

W.O.D. Overhead Squat 5-5-5-5-5 reps. Shown in the above diagram, bar position is  directly over the center of the body for the entire movement. If your head stays back at the bottom of the move balance and weight control becomes difficult to manage and bar position will move off center. Bringing your head forward will allow…

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Tuesday

W.O.D. "ERIN" Five rounds for time of:40 pound Dumbbells split clean, 15 reps21 Pull-ups I think I can see you Cindy & Eileen, and I think I can see my house too!        Playing Hard at CrossFit San Clemente will get you ready for ordinary as well as intense outings and also make then more…

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Monday

W.O.D.  Lets get nasty and pump out some rounds of: "KELLY" Five rounds for time of: 400m. Run 30 Box Jump 30 Wall Ball   Warm Up: 300m. Row 25 Ball Cleans 15 GHD Sit-ups 15 Back Extensions 1 Rope Climb

Saturday

W.O.D. For time:50 Wallball shots40 Double unders30 Kettlebell swings20 Walking lunges10 Knees to elbows  

Friday

W.O.D. For time: 400m Run21 Overhead Squats (95m/65w)21 BoxJumps400m Run15 Overhead Squats15 BoxJumps400m Run9 Overhead Squats9 Box Jumps   Two awesome CrossFit San Clemente girls getting out and conquering Half Dome. We are all proud of your completion of the long hike… and a little bit jealous. Great job Eileen & Cindy L.   Eileen on…

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Thursday

W.O.D. Thruster 1-1-1-1-1-1-1 reps Warm up with one round of "Barbara" 20 Pull-ups30 Push-ups40 Sit-ups50 Squats     Since Barb is just for warm up, take time to work on your basics… it's not a race. If you're still using the box or the band for your pull-ups, take so time to get the kip down…

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Wednesday

W.O.D. 3 rounds for time of:10 Dead lift (225/135)50 Double Unders Keeping good form is the key to your success!     I know that you all want to beat each others' times, but if you sacrifice your form to shed a couple of seconds you're risking injury, and I'm going to make you do it…

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Tuesday

W.O.D. Push Jerk 3-3-3-3-3,reps Get under the bar!!!                             Get momentum on the bar with a good dip and drive. Then re-dip and get under, you can do it just commit to the lift and go for it.

Monday

W.O.D. 3 Rounds for time of: 12 Thrusters 20 Push-ups 400m. Run Happy Memorial Day!!!!    I hope all of you had a great weekend and had lots of fun!!!! Let's keep it going and while we're at it, take some time to be thankful for the service and sacrifice of the men and women…

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