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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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Monday

Your new favorite number is… For Time: 50 box jumps 50 jumping pull-ups 50 kettle bell swings 50 shoulder press 50 back extensions 50 walking lunges 50 wall ball 50 burpees 50 double unders / 150 singles Remember: The most important thing is to keep good form and technique. Don’t try to rush through it……

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