San Diego CrossFit Weekend Warriors

Workout Saturday September 3rd 2011

There will be a special workout this Saturday at 10:00 AM. It is a benefit to  help the families of the 31 heroes killed on August 6th in Afghanistan. This workout is free to all. If you would like to donate to  go to:

http://31heroes.com/registration/

"31Heroes” 

Scaled Version:

AMRAP 15 Min (As Many Reps As Possible)
8 Dumbbell Thrusters 
6 Modified Rope Climbs 
11 Box Step Ups

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a medicine ball or 10 lb plate.  Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Full Version

31Heroes”

AMRAP 31 Min (As Many Reps As Possible)
8 Thrusters (155/105)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24)


This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Workout Saturday August 27th 2011

CF SoCal's "Move Beach" Team Sandbag Challenge:

Teams of 4: 400 M Sandbag Carry as a team

                  20 Clean and Jerk with Sandbag

                  400 M Sandbag Carry as a team

                  30 Squats with Sandbag

                  400 M Sandbag Carry as a team

                  40 Deadlifts with Sandbag

                  400M Sandbag Carry as a team

                  50 Burpees over Sandbag

* One team member working at a time on all movements. Teams can pass off Sandbag while running

 

Workout Saturday August 20th 2011

For Time:

21-15-9 reps of - Wallballl Shots and Pullups

run 800M

21-15-9 reps of - Burpees, KettleBell Swings

 

Workout Saturday August 13th 2011

 

10x50 M Sprints

We will thoroughly warm up for maximum effort sprinting. we will show you how to prep your body for sprinting.  Running technique will be incorporated as well as skills and drills for improving running mechanics

Athletes will have the chance to "race" in small groups or as pairs.  This will be a great workout, and a lot of fun.  We will record times for those interested.

 

Workout Saturday August 6th 2011

 
synchronized handstand walking?

 

For Time:

50 Situps

100 M Broad jump, then

7 rounds of:

7 KB Snatch (each arm)

7 burpees

50 situps

100 M Broad Jump

We Will help First timers and beginners to scale movements appropriately for a safe effective workout. Come out and we'll show you how to do everything you'll need. All are welcome