DAILY WOD 05/23/13

Sabin
40 OH Squats 105# / 75#
10 HSPU
10 Ring Dips
30 OH Squats 105# / 75#
10 HSPU
20 Ring Dips
20 OH Squats 105# / 75#
10 HSPU
30 Ring Dips
10 OH Squats 105# / 75#
10 HSPU
40 Ring Dips
*Post time to whiteboard

Kendrick and Matthew locked in a over-head squat-off

SUMMER SLIM DOWN CHALLENGE : Sign-up on the Events board – Start date TBA this week

Indoor Rock Climbing : Session 2 of 3 this SATURDAY 11:30 am – 1 pm – sign-up on event board

DAILY WOD 05/22/13

Angie
For time
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
All completed in order
* Post time to white board

2013 So-cal CrossFit Regional

If you want to hear about the highlights first hand talk to athletes Seth Tourje, Kendrick Bishop, Lauren Bender, Dale Crakes, Jack Krapivkin; they made the trek down to Del Mar last Saturday to see it all first hand. Here are some pictures of the event complements of Seth…

Every Rep Counts

Ask Dale about the Custom RPM Speed Rope he won at the So-cal Regional getting 124 Double Unders in a Minute

SUMMER SLIM DOWN CHALLENGE : Sign-up on the Events board – Start date TBA this week

Indoor Rock Climbing : Session 2 of 3 this SATURDAY 11:30 am – 1 pm – sign-up on event board

DAILY WOD 05/21/13

Toad
12 min EMOM
10 Med Ball Squat Cleans 20# / 14#
2 Burpees

Adv : 15 Min EMOM
2 Jumping Squats 6″ over standing
height after each set

* Post completion stats to white board

Annita, Julie and Ron benefit from active recovery yoga under Michelle Ballon direction

BEAST MODE – FRANRAP

Seth Tourje : 2 rounds + 1 Rep

Yoga TODAY – get your active recovery from 5:15 pm – 6:15 pm

SUMMER SLIM DOWN CHALLENGE : Sign-up on the Events board – Start date TBA this week

Indoor Rock Climbing : Session 2 of 3 this SATURDAY 11:30 am – 1 pm – sign-up on event board

DAILY WOD 05/20/13

FRANRAP
~Fran Repeated as Prescribed ~
21 – 15 – 9
Thrusters 95# / 65#
Pull-ups
12 Min AMRAP
* Post rounds plus reps on white board

Jessy's first encounter with Fran

Jessy Lopez,
Thank you for your one year of loyal membership!
We dedicate this WOD to you.
Jessy is one of our first and most formidable members – he joined our box despite the fact he was our ONLY 6 am athlete. He’ll tell you he hates running, yet Jessy is first in the door after a sprint… I want to hate running like that too… In case you were wondering his first Fran time was 6:39; and more than having his score with that nasty girl last Monday, at 3:31; that is quite a nice stat to have after only one year. Awesome! Now lets see how many times you can complete it in 12 mins!

John & Kelly

SUMMER SLIM DOWN CHALLENGE : Sign-up on the Events board – Start date TBA this week

Open Box TODAY – members only – between 10 am and 12 am 

NO GUT NO GLORY 05/19/13

U.S. Army Sergeant Jason A. Santora, of Farmingville, New York, assigned to the 3rd Battalion, 75th Ranger Regiment, based out of Fort Benning, Georgia, died in Logar province, Afghanistan on April 23, 2010, from wounds sustained during a firefight with insurgents. He is survived by his parents Gary and Theresa, and sister Gina.

3 rounds for reps
1 min per movement
155 pound Squat cleans
20′ Shuttle sprints (20′ forward + 20′ backwards = 1 rep)
245 pound Deadlifts
Burpees
155 pound Jerk
Rest
*Post total reps on whiteboard

Juan Maldonado Push Jerks 135#

TEAM WOD 05/18/13

Team WOD Running : Joshua, Matt, Seth and Jack

DAILY WOD 05/17/13

SNIPER WOLF
OL* 12 Min AMRAP
Front Squats 155# / 115# FTG*
Toes – to – Bar
Cleans 155# / 115#
* Open Ladder = 1,1,1 then 2,2,2 then 3,3,3…
** FTG – From the Ground
*** Record total reps on white board

John Shea : 'tuck - kick - tuck,' 'tuck - kick - tuck'...

Yoga TODAY from 9 am to 10 am

Open Box TODAY – members only – between 10 am and 12 am 

SUMMER SLIM DOWN CHALLENGE : Sign-up on the Events board – Start date TBA next week

DAILY WOD 05/16/13

CHRISTINE
3 rounds for time
Row 500m
12 Body Weight Deadlifts
21 Box Jumps 20″
* Post time to white board

New Jump Ropes on the Way

Maybe you have noticed the steady decline in jump ropes around the box due to their persistent use for double under training. The metal cables have been splitting in twain at the strike point. This dedication for practice of course makes us happy and so the first in a series of new equipment orders for SCCF are Rogue Brushing Speed Ropes. Enjoy and jump well

Seth attempts his body weight deadlift... um maybe not... >:

BEAST MODE – ISABEL
Touraj Tabatabai 3:30           Kevin McCaffrey 4:02
Jon ‘Jack’ Krapivkin 3:35      Darrell White 4:06
Jessy Lopez 4:01

SUMMER SLIM DOWN CHALLENGE : Sign-up on the Events board – Start date TBA

DAILY WOD 05/15/13

ISABEL
30 reps for time
Snatches 135# / 95#
*Post time to white board

Timmy Tran 135 pound Power Snatch

BEAST MODE – GRACE

Kelly King 4:22            Seth Tourje: 2:46       Kendrick Biship : 3:55
Lovelyn Lopez 4:41   Ferdie Ang : 2:48       Juan Maldonado 3:57
Megan Guy 4:44          Michael Wolff : 3:29  Jon ‘Jack’ Krapivkin : 4:09

SUMMER SLIM DOWN CHALLENGE : Sign-up on the Events board – Start date TBA