REMINDER- due to the CrossFit games SoCal regionals we will be closed this Friday (5-17) and Saturday (5-18).

Strength:

Strict Press

2-2-2-2-2

Workout Of the Day (conditioning):

Complete as many rounds and reps as possible in 15 minutes of:

1 Rope climb

5 Shoulder-2-overhead

10 Alt. Front racked lunges (in place)

D1: 115/75—15ft. Rope climb
D2: 95/65—10ft. Rope climb
D3: 65/45—10 Ring rows

Here’s the days and schedule of heat times for this weekends CrossFit Games SoCal regional competitions! Come cheer on coach Jared and Jane and past coach Camzin!!!

Strength:

5 sets,

DeadLift x 5 reps

Rest 20-30 seconds

Toes 2 Bar x 6-8 reps (strict)

Rest 1-2 minutes

Workout Of the Day (conditioning):

Five rounds for time of:

10 Kettlebell swings

10 Box jumps

Run 800 meters

D1: 70/53—30″/24″
D2: 53/35—30″/24″
D3: 35/26—24″/20″

Strength:

In 5 sets, work up to a challenging load of:

“The Bear Complex”

1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

Workout Of the Day (conditioning):

Complete AMRAP in 5 minutes of-

5 Thrusters

20 Double Unders

Rest 2 minutes

Complete AMRAP in 5 minutes of-

10 Hang Power Cleans

10 chumps (burpee + lateral jump over bar)

D1: thrusters: 95/65—hang power cleans: 135/85
D2: thrusters: 75/45—hang power cleans: 95/65
D3: thrusters: 65/35—hang power cleans: 75/45

Strength:

Take 15 min. to build up to a 3RM of an Overhead Squat
(Pull from rack)

Workout Of the Day (conditioning):

“Josh”

21 OHS

42 Pull ups

15 OHS

30 Pull ups

9 OHS

18 Pull ups

D1: 95/65
D2: 65/45–pull up progressions
D3: 45/35–jumping pull ups

Cash Out: 100 anchored abmat sit ups

Paul R., Debbie D., Robin L., Mike L., and Mark B. ‘s crew “team fireball” right before they crushed the ROC (ridiculous obstacle course) race! Way to represent guys!!!

Strength:

Back squat

3-3-3-3-3-3-3

Post & record heaviest load.

Workout Of the Day (conditioning):

Complete AMRAP in 15 minutes of:

5 Burpee plate jumps

10 Alt. Overhead plate lunges

15 Air squats

D1: 45/25
D2: 35/15
D3: 25/10

Strength:

5 sets

Push Press x 5 reps

Rest 10 sec.

15 Hollow rocks

Rest 1 min.

Workout Of the Day (conditioning):

For time-

800m Run

15 Push jerks

30 Toes-2-Bar

400m Run

12 Push jerks

24 Toes-2-Bar

200m Run

9 Push jerks

18 Toes-2-Bar

D1: 135/95–T2B
D2: 95/65–knees above hips
D3: 75/45–abmat sit ups

Strength:

EMOM for 10 min

3-5 strict pull ups
or
flexed arm hang 5-10 seconds

Workout Of the Day (conditioning):

3 rounds for time

300m run

10 Hand release Push ups

20 chest 2 bar pull ups

30 alternating pistols

D1: asrx’d
D2: regular pull ups–30 Bulgarian split squats (15 each leg)
D3: pull up progressions–30 Bulgarian split squats (15 each leg)