Directions to South Coast Crossfit3186 Pullman Street
Costa Mesa, CA 92626



All photos courtesy of CrossFit Inc.

Triple3

DAILY WOD 08/01/14

~2014 Reebok CrossFit Games WOD~
Triple3
For Time
Row 3K
300 Double Unders
Run 3 Miles
* Post time to whiteboard

Ladies Triple3 Run CrossFit Games 2014 Complements of CrossFit

Ladies Triple3 Run CrossFit Games 2014 Complements of CrossFit

Every one thought yesterdays WOD was the one to Cherry Pick – Let’s just all show up folksNo Cherry Pickers

InstagramNew Instagram page for South Coast CrossFit – Check it out. If you’re already on Instagram follow us @south_coast_crossfit – also if you have CrossFit  pictures to share be sure to send them our way!

NLI BATTLEGROUND SERIES I : AUG 16th 2014. There is still time to sign-up for the three divisions including two levels of masters starting at 40 – 52 and 53+; volunteers are also needed at the event check out details HERE. At Cal State Dominguez Hills COME SUPPORT OUR COMPETING ATHLETES – show up in South Coast CrossFit colors and watch them battle it out with other boxes in this four WOD battle!

2014 Plane Pull2014 Plane Pull at Long Beach Airport : Test your strength, stamina, and endurance at our 9th annual Plane Pull fundraiser on Saturday, August 23 at 10 a.m. at the Long Beach Airport. The Plane Pull puts you and a team of 25 against a 164,000 pound FedEx Airbus 310 to benefit Special Olympics Southern California athletes.

Week 30 Summary | Schedule of Classes | Strength Program Worksheet

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Yeoman

DAILY WOD 07/31/14

Yeoman
3 RFT
10 Toe-to-bar
5 Pull-up
3 Chest-to-bar Pull-up
330 m Farmer Carry 24 kg / 16 kg
* Post time completed to whiteboard

2014 CrossFit Games Women’s Results : 1st Camille Leblanc-Bazinet, 2nd Annie Thorisdottir, 3rd Julie Foucher

2014 CrossFit Games Women’s Results : 1st Camille Leblanc-Bazinet, 2nd Annie Thorisdottir, 3rd Julie Foucher

InstagramNew Instagram page for South Coast CrossFit – Check it out. If you’re already on Instagram follow us @south_coast_crossfit – also if you have CrossFit  pictures to share be sure to send them our way!

NLI BATTLEGROUND SERIES I : AUG 16th 2014. There is still time to sign-up for the three divisions including two levels of masters starting at 40 – 52 and 53+; volunteers are also needed at the event check out details HERE. At Cal State Dominguez Hills COME SUPPORT OUR COMPETING ATHLETES – show up in South Coast CrossFit colors and watch them battle it out with other boxes in this four WOD battle!

2014 Plane Pull2014 Plane Pull at Long Beach Airport : Test your strength, stamina, and endurance at our 9th annual Plane Pull fundraiser on Saturday, August 23 at 10 a.m. at the Long Beach Airport. The Plane Pull puts you and a team of 25 against a 164,000 pound FedEx Airbus 310 to benefit Special Olympics Southern California athletes.

Week 30 Summary | Schedule of Classes | Strength Program Worksheet

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Outflanked

DAILY WOD 07/30/14

Outflanked
5 RFT
15 Over-head Squats 75# / 55#
15 Jumping Pull-up
* Post time completed to whiteboard

2014 CrossFit Games Results Mens : 1st Rich Froning, 2nd Mathew Fraser, 3rd Jason Khalipa

2014 CrossFit Games Men’s Results : 1st Rich Froning, 2nd Mathew Fraser, 3rd Jason Khalipa

InstagramNew Instagram page for South Coast CrossFit – Check it out. If you’re already on Instagram follow us @south_coast_crossfit – also if you have CrossFit  pictures to share be sure to send them our way!

NLI BATTLEGROUND SERIES I : AUG 16th 2014. There is still time to sign-up for the three divisions including two levels of masters starting at 40 – 52 and 53+; volunteers are also needed at the event check out details HERE. At Cal State Dominguez Hills COME SUPPORT OUR COMPETING ATHLETES – show up in South Coast CrossFit colors and watch them battle it out with other boxes in this four WOD battle!

2014 Plane Pull2014 Plane Pull at Long Beach Airport : Test your strength, stamina, and endurance at our 9th annual Plane Pull fundraiser on Saturday, August 23 at 10 a.m. at the Long Beach Airport. The Plane Pull puts you and a team of 25 against a 164,000 pound FedEx Airbus 310 to benefit Special Olympics Southern California athletes.

Week 30 Summary | Schedule of Classes | Strength Program Worksheet

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Lobster Back

DAILY WOD 07/29/14

Lobster Back
AMRAP 12
9 Back Squats (begins from the ground) 155# / 115#
6 Broad Jump Burpee 5′ / 4′
3 Rope Climbs
* Post rounds plus reps to whiteboard

2014 Fittest Man on Earth Rich Froning gets his feet super high during the final event rope climb

2014 Fittest Man on Earth Rich Froning gets his feet super high during the final event rope climb

NLI BATTLEGROUND SERIES I : AUG 16th 2014. There is still time to sign-up for the three divisions including two levels of masters starting at 40 – 52 and 53+; volunteers are also needed at the event check out details HERE. At Cal State Dominguez Hills COME SUPPORT OUR COMPETING ATHLETES – show up in South Coast CrossFit colors and watch them battle it out with other boxes in this four WOD battle!

Week 30 Summary | Schedule of Classes | Strength Program Worksheet

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Unite or Die

DAILY WOD 07/28/14

Unite or Die
4 RFT
15 Unbroken Lunges or 30 Lunges
10 Unbroken Wallball 20# / 14# or 20 Wallball
15 Unbroken Double Under or 30 Double Under
* Post time completed to whiteboard

South Coast CrossFit CrossFit Games 2014

Sch NoticeAdvanced Olympic Lifting : TODAY on Monday’s 7:15 PM as well as its regular time spot on Sunday. Learn what Chris Gute has to offer; 3 times junior champion silver, Bulgaria and Quebec International team, Team Muscle Driver USA and Cal Strength.

NLI BATTLEGROUND SERIES I : AUG 16th 2014. There is still time to sign-up for the three divisions including two levels of masters starting at 40 – 52 and 53+; volunteers are also needed at the event check out details HERE. At Cal State Dominguez Hills COME SUPPORT OUR COMPETING ATHLETES – show up in South Coast CrossFit colors and watch them battle it out with other boxes in this four WOD battle!

Week 30 Summary | Schedule of Classes | Strength Program Worksheet

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2014 Summary Week 30

BENCHMARK

Diane
21 – 15 – 9
Deadlift 225# / 155#
Hand-stand push-up

HERO
AdrianElizaldeU.S. Army Sergeant First Class Adrian Elizalde, 30, of North Bend, Oregon, assigned to the 2nd Battalion, 1st Special Forces Group (Airborne), based in Fort Lewis, Washington, died on August 23, 2007, in Baghdad, Iraq, of wounds sustained from an improvised explosive device. He is survived by his parents, Jorge and Teresa Elizalde, sister Rachel, and daughter Sydney Grace.

Adrian
7 RFT
3 Forward Rolls
5 Wall Climbs
7 Toes-to-bar
9 Box Jump 30″ / 24″

MAXES
Air Squat & Ring Dips

ONRAMP
Monday – [Kettlebells]
Tuesday – [Thrusters]
Wednesday – [Ground to Overhead]
Thursday – [Ground to Shoulders]
Friday – [Squats]
Saturday – [Shoulder to Overhead]

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Cobalt

TEAM WOD 07/25/14

Cobalt
Team of 3 or 4
AMRAP 20
Teams must finish together to count rounds
330 m Plate Carry
60 ft Over-head Plate Lunge
10 Plate Burpee
* Post rounds completed as a team to whiteboard

Kara Webb current female CrossFit Games leader from Australia

Kara Webb current female CrossFit Games leader from Australia

Sch NoticeAdvanced Olympic Lifting : NOW on Monday’s 7:15 PM as well as its regular time spot on Sunday. Learn what Chris Gute has to offer; 3 times junior champion silver, Bulgaria and Quebec International team, Team Muscle Driver USA and Cal Strength.

2014 Reebok CrossFit Games

REEBOK 2014 CROSSFIT GAMES : July 25th – 27th @ StubHub Center; 18400 Avalon Boulevard Carson, CA 90746. This is the big one; the event where all Regional athletes from around the globe compete to find who is the Fittest on Earth. As the games draw near we’ll be posting car pools and times South Coast CrossFit members and coaches will be at the games CHECK FACEBOOK HERE. Don’t have tickets yet CLICK HERE.

NLI BATTLEGROUND SERIES I : AUG 16th 2014. There is still time to sign-up for the three divisions including two levels of masters starting at 40 – 52 and 53+; volunteers are also needed at the event check out details HERE. At Cal State Dominguez Hills COME SUPPORT OUR COMPETING ATHLETES – show up in South Coast CrossFit colors and watch them battle it out with other boxes in this four WOD battle!

Week 29 Summary | Schedule of Classes | Strength Program Worksheet

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Town Crier

DAILY WOD 07/25/14

Town Crier
1000 m Row
50 Kettlebell Swings 24 kg / 16 kg
50 Burpee
* Post time completed to whiteboard

Jason Kahlipa Over head Sqaut at CrossFit Games 2014 - Complements of CrossFit

Jason Kahlipa Over-head Squat, CrossFit Games 2014 – courtesy CrossFit HQ

Sch NoticeAdvanced Olympic Lifting : NOW on Monday’s 7:15 PM as well as its regular time spot on Sunday. Learn what Chris Gute has to offer; 3 times junior champion silver, Bulgaria and Quebec International team, Team Muscle Driver USA and Cal Strength.

2014 Reebok CrossFit Games

REEBOK 2014 CROSSFIT GAMES : July 25th – 27th @ StubHub Center; 18400 Avalon Boulevard Carson, CA 90746. This is the big one; the event where all Regional athletes from around the globe compete to find who is the Fittest on Earth. As the games draw near we’ll be posting car pools and times South Coast CrossFit members and coaches will be at the games CHECK FACEBOOK HERE. Don’t have tickets yet CLICK HERE.

NLI BATTLEGROUND SERIES I : AUG 16th 2014. There is still time to sign-up for the three divisions including two levels of masters starting at 40 – 52 and 53+; volunteers are also needed at the event check out details HERE. At Cal State Dominguez Hills COME SUPPORT OUR COMPETING ATHLETES – show up in South Coast CrossFit colors and watch them battle it out with other boxes in this four WOD battle!

Week 29 Summary | Schedule of Classes | Strength Program Worksheet

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Proclamation

DAILY WOD 07/24/14

Proclamation
5 RFT
105# / 70#
7 Push Press
10 Pull-up
50 Air Squat
*Post time completed to whiteboard

Team Beach Event Complements of CrossFit

Team Beach Event CrossFit Games 2014 – Complements of CrossFit HQ

Sch NoticeAdvanced Olympic Lifting : NOW on Monday’s 7:15 PM as well as its regular time spot on Sunday. Learn what Chris Gute has to offer; 3 times junior champion silver, Bulgaria and Quebec International team, Team Muscle Driver USA and Cal Strength.

2014 Reebok CrossFit Games

REEBOK 2014 CROSSFIT GAMES : July 25th – 27th @ StubHub Center; 18400 Avalon Boulevard Carson, CA 90746. This is the big one; the event where all Regional athletes from around the globe compete to find who is the Fittest on Earth. As the games draw near we’ll be posting car pools and times South Coast CrossFit members and coaches will be at the games CHECK FACEBOOK HERE. Don’t have tickets yet CLICK HERE.

NLI BATTLEGROUND SERIES I : AUG 16th 2014. There is still time to sign-up for the three divisions including two levels of masters starting at 40 – 52 and 53+; volunteers are also needed at the event check out details HERE. At Cal State Dominguez Hills COME SUPPORT OUR COMPETING ATHLETES – show up in South Coast CrossFit colors and watch them battle it out with other boxes in this four WOD battle!

Week 29 Summary | Schedule of Classes | Strength Program Worksheet

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Three-Cornered Hat

DAILY WOD 07/23/14

Three-Cornered Hat
AMRAP 12
95# / 65#
10 Snatch Grip Deadlift
20 Double Unders
10 Hang Snatch
* Post rounds plus reps to whiteboard

Daniel receiving a little snatch instruction from Chris

Daniel receiving a little snatch instruction from Chris

Sch NoticeRestorative Yoga Tonight 8:15 PM : John Ballesteros will be conducting Yoga tailored to WOD recovery.

Sch NoticeAdvanced Olympic Lifting : NOW on Monday’s 7:15 PM as well as its regular time spot on Sunday. Learn what Chris Gute has to offer; 3 times junior champion silver, Bulgaria and Quebec International team, Team Muscle Driver USA and Cal Strength.

2014 Reebok CrossFit Games

REEBOK 2014 CROSSFIT GAMES : July 25th – 27th @ StubHub Center; 18400 Avalon Boulevard Carson, CA 90746. This is the big one; the event where all Regional athletes from around the globe compete to find who is the Fittest on Earth. As the games draw near we’ll be posting car pools and times South Coast CrossFit members and coaches will be at the games. Don’t have tickets yet CLICK HERE.

NLI BATTLEGROUND SERIES I : AUG 16th 2014. There is still time to sign-up for the three divisions including two levels of masters starting at 40 – 52 and 53+; volunteers are also needed at the event check out details HERE. At Cal State Dominguez Hills COME SUPPORT OUR COMPETING ATHLETES – show up in South Coast CrossFit colors and watch them battle it out with other boxes in this four WOD battle!

Week 29 Summary | Schedule of Classes | Strength Program Worksheet

Posted in Uncategorized | Comments closed