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Thursday

4 Rounds for Time of: 15 Sumo Deadlift w/ High raise 10 Handstand Push-ups 25 Sit-ups 200m Run If you’ve never done the handstand push-ups before or you can’t do them yet, use the box to work your way up to it. Use the Ab mats for the sit ups and go all the way…

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Wednesday

Complete as many rounds in 20 minutes of: 15 Push-ups 20 Wall balls 30 Box jumps For push-ups, it’s better to get on those knees and get your chest or chin all the way to the floor than do it on your toes and only go half-way down. Don’t forget to open those hips at…

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Tuesday

3 Rounds For Time: 400m Run 21 Kettlebell Swings 12 Pull-ups Whether you do pull-ups straight out or with the box or a band, make sure you go all the way down (full extension) each time. Otherwise your calves might get a little sore from jumping but you’re not really working your arms much.

Monday

1 Rep of Each: Back Squat Shoulder Press Dead Lift Get a good two rounds of warm up, plus a few warm up on each of the three lifts before you put up your heavy weight.

SATURDAY

3 Rounds 800m. Run 50 Back Extensions 50 Sit Ups

FRIDAY

JEREMY FOR TIME: OHS-BURPEES 21-15-9 REPS. Over Head Squats are a controlled movement so don’t sacrifice proper form for a better time.Now for the Burpees go crazy and bust them out. Today all Burpees are to be finished with a clap to honor Jeremy and his family.

Thursday

"FRAN"For time. 21- 15 – 9 ThrustersPull-ups Don’t try to be cool and use a weight that’s not right for you just so you can match the guy or gal next to you, especially if you’ve never done thrusters before. It’s better to use a lighter weight and get through it than have to stop…

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Wednesday

Push Jerk 3-3-3-3-3 For this one, start light and slowly build up. For first-timers, stick with just the bar for the first couple rounds.

Tuesday

Keeping it simple. For time: Row 2K For fun: 50 GHD sit-ups 40 hip extensions 30 dips / 20 ring dips / 50 box dips

GRAND OPENING!

We’ve changed the date of CrossFit San Clemente’s official Grand Opening to Saturday, August 16th, 2008. This is going to be a lot of fun, we’re closing off a large section of the parking lot in the shopping center to have a free Beginner Basics class followed by a killer outdoor workout. Check out the…

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