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



All photos courtesy of CrossFit Inc.

Dun

TEAM WOD 08/23/14

Dun
Team of 3
One barbell per team (155# / 105# )
EMOM 20
Each member completes 7 Burpee, then
in remaining time Clean & Jerk, for reps
* Post reps of C&J completed
** Do not count failed rounds

Ryan practicing his cleans

Ryan practicing his cleans

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 33 Summary | Schedule of Classes | Strength Program Worksheet

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Kodiak

DAILY WOD 08/22/14

Kodiak
3 RFT
2 Bear Complex (7) 95# / 65#
120 ft Bear Crawl
*Post time completed to whiteboard

South Coast CrossFit Bear Crawl

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 33 Summary | Schedule of Classes | Strength Program Worksheet

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Balanced Attack

DAILY WOD 08/21/14

Balanced Attack
4 RFT
18th Handstand Walk
7 Power Snatch 115# / 75#
10 Alternating Pistols
*Post time completed to whiteboard

South Coast CrossFit Walking on Hands2

Seth Strolls across the box up-side-down

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 33 Summary | Schedule of Classes | Strength Program Worksheet

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Farewell Abby

DAILY WOD

Farewell Abby :)
3 RFT
10 Body Weight Deadlift
20 Burpee
30 Box Jumps 24″ / 20″
400 m Run
50 Double Under
* Post time completed to whiteboard

South Coast CrossFit Abby Power Clean

Our noon CrossFit coach Abby Velsquez will be moving to Northern California for school in a few days – today is her last day with us. We’re proud to say Abby got her start here at South Coast CrossFit beginning with a coupon and ending as a CFL-1 CrossFit coach.

Abby was also an Emergency Response Technician (EMT); saving lives daily while coaching elite fitness with us.We wish you the best in all endeavors up North (say hi to Kalipa for us). Come back and visit us when you can.

Thank You,

South Coast CrossFit Athlete & Coaches

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 33 Summary | Schedule of Classes | Strength Program Worksheet

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Circle Bar

DAILY WOD 08/19/14

Circle Bar
AMRAP 8
15 Wallball 20# / 14#
3 Bar Muscle-up
* Post rounds plus reps

Toni-ann and James await the decent of their respective medballs

Toni-ann & James await the decent of their respective med balls

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 33 Summary | Schedule of Classes | Strength Program Worksheet

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Opening Ceremony

DAILY WOD 08/18/14

Opening Ceremony
400 m Run
40 Ring Dip
400 m Run
40 Pull-up
400 m Run
40 Burpee
400 m Run
* Post time completed to whiteboard

South Coast CrossFit Running 4

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 33 Summary | Schedule of Classes | Strength Program Worksheet

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2014 Summary Week 33

BENCHMARK

Grace
For Time
135# / 95#
Clean and Jerk

HERO
WalshU.S. Army First Lieutenant Jonathan P. Walsh, 28, of Cobb, Georgia, assigned to the 2nd Battalion, 504th Infantry, 1st Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on April 22, 2012, in Paktia, Afghanistan, when enemy forces attacked his unit with an improvised explosive device. He is survived by his wife Debbra, son Austin, parents Carolyn and Paul, and brother Christopher.

Walsh
4 RFT
22 Burpee Pull-up
22 Back Squat 185# / 135#
Run 200 m with 45# / 25# Plate Over-Head

MAXES
Push-up & Burpee

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

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Calabaza

TEAM WOD 08/16/14

Calabaza
Team of 2
AMRAP 5
Backsquat 155# / 105#
AMRAP 7
alternate
4 Blasters
8 Deadlift 155# / 105#
* Post total reps to whiteboard

Lyna completeing sets of 105# Backsquats

Lyna completing sets of 105# Back-squats

NLI BATTLEGROUND SERIES I : AUG 16th 2014. THIS SATURDAY 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 32 Summary | Schedule of Classes | Strength Program Worksheet

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All Natural

DAILY WOD 08/15/14

All Natural
AMRAP 10
12 Hand Release Push-up
30 Double Under
* Post time to whiteboard
** Pair with ‘Parallel Parking’ or ‘Dig Dug’ for added fun ^^

Coach Ferdie does 200 Weighted Push-ups

Coach Ferdie does 200 Weighted Push-ups

NLI BATTLEGROUND SERIES I : AUG 16th 2014. THIS SATURDAY 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 32 Summary | Schedule of Classes | Strength Program Worksheet

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Fine Print

DAILY WOD 08/13/14

Fine Print
3 RFT
50 Wallballs 20# / 14#
7 Muscle-ups
10 Power Clean 135# / 95#
* Post time completed to whiteboard

Philips first Muscle-up

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. THIS SATURDAY 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 32 Summary | Schedule of Classes | Strength Program Worksheet

Posted in Uncategorized | Comments closed