I went to the CrossFit Games SOCAL Regional for a few hours on Friday and Sunday this weekend.  Totally worth it in my opinion.
Not only do I inevitably run into tons of people that I don’t get to see often because they go to other gyms or live in other cities.  But watching the best [...]

TODAY’S WODS
Level I
15 mins Mobility work
Review movements for today’s WOD, then do it!
3 Rounds for reps of
1 min Tire Flip
1 min Burpees
1 min KB Swing
1 min Ring Row
1 min KTE
Rest 1 min between rounds
 
Level II
Warm-up: 5 Sets of 1 min Max Double Unders; rest 45 seconds between attempts
10 Min. Mobility *Focus on your trouble spots [...]

TODAY’S WODS
Ron
Level I
10 mins Handstand Practice
5 Rounds
5 Deadlifts (manageable weight) rx’d is (225/135#)
10 Burpees

Level II
Warm-up:  3 Sets of
1 Trip inch worm
20 Hip Extension
20 Air Squats
 
1)  15-20 Min. to Work up to a Heavy Single OHS (if MOBILITY keeps you from getting full range of motion, build up to a Heavy Front Squat.  That being said, [...]

TODAY’S WODS
Level I
Skill: Hang Clean (3×3 – moderate weight, concentrate on technique)
Find max Box Jump
5 Rounds for time
10 Pull-Ups
15 Wall Ball
20 Sit-Ups
Rest 45 secs between rounds
Oh?!  What’s that?  We just did Wall Balls…hmmm…you don’t say.
 
Danielle getting it!
Level II
Warm-up: AMRAP 4 MIN
10 Wallballs
10 Ab-Mat Sit-ups
1) 15 Min. to Work up to Max Clean&Jerk for the Day
2) [...]

Nice PR Jess…top of the board ya go!
TODAY’S WODS
Level I
Back Squat Find 1RM
3×10 Good Morning (review technique first)
2×10 Hip Extensions
2×5 Back Extensions
EMOM for 8 mins
7 Wall Ball (20/14#)
Yep scares me too!
Level II
1) 10 Min. Warm-up on your GOAT!
2) a.) Snatch Grip Deadlift @ 110% of 1RM, 5×3; Rest 30 Seconds
b.) T2B(if you do not have [...]

CrossFit Games SOCAL Regionals this weekend (May 17-19)!  If you have time at all this weekend to catch a day or two (or three) at the CF Games SOCAL Regionals, you are highly encouraged to do so.  In years past the CF Games and Regionals were really for die-harders or for pervs who wanted to [...]

TODAY’S WODS
Level I
Skill: Handstand Push-Up
Skill: #2 KB Swing
21-15-9
KB Swing
HSPU
Then 100 reps abs
 
Level II/WOMEN
1) 15 Min to Work up to a Heavy Single Heaving Snatch Balance
AMRAP 20 MIN
2 Rope Climbs
15 Burpee Box Jumps 24/20
200 Meter Run or 250 Meter Row
 
BODYWEIGHT & KB
Mobility:
15min trainer led mobility to inner leg/groin

Core:
3min total L-sit
Wod:
AMRAP 20min
300m row
20 finger point manmakers
10 dot [...]

TODAY’S WODS
Level I
Not for time:
50 Walking Lunges (25 ea leg)
25 Burpees
Then spend ~30 mins drilling the Clean
Then not for time:
3 Rounds
15 GHD Sit-ups
15 Hip Extensions
 
Level II
Vanquish Warm-up 10 Min CAP!
1) a. SOTS Press 45/35# Press 5×3; Rest 30 Seconds
b. Push Press 115/85 5×3; Rest 90 Seconds
2) 8 Min to Establish 3 RM Weighted Pull-up
*if you [...]

TODAY’S WODs
Level I
Skill: Pull-Up Progression
AMRAP in 2o mins
20 Push-Ups
30 Sit-Ups
Farmer’s Walk 100m
10 Burpees
 
Level II
1) Establish 1RM Split Jerk *you may use a rack or the jerk boxes!
2) a. Snatch Grip OH Walking Lunge 65/45# 3×20 Steps; Rest 30 Seconds
b. GHD Sit-ups 3×15; Rest 60 Seconds
WOD
AMRAP 10 MIN.
100 Double Unders
50 HRPU
400 Meter Run
 
BODYWEIGHT & KB
Mobility:
10min of [...]

TODAY’S WODS
Level I
Vanquish Warm-Up
with 60 air squats and 4×10 Hip Extensions
Snatch, add weight only if trainer allows
 
Level II
1) Partner up for 5×10 Tire Flips Each Person
2) a. Power Snatch 5×3 @ 65%1RM Snatch; Rest 30 Seconds
b. Strict Pull-ups 5×5; Rest 90 Seconds
For Time:
Buy-in 200 Meter Run
21-15-9
Power Clean 135/95#
Wall Balls 20/16#
Cash-out 200 Meter Run
 
BODYWEIGHT & KB
Mobility:
15min [...]