tag:blogger.com,1999:blog-8598530934791509182012-02-16T05:34:23.462-08:00CrossFit Santa ClaritaCrossFit Santa Claritanoreply@blogger.comBlogger4051100tag:blogger.com,1999:blog-859853093479150918.post-26321497458721843952009-08-11T11:24:00.000-07:002009-08-11T11:27:36.391-07:00AnnouncementWe have a new website, go to "crossfitsantaclarita.com" or click on the CrossFit Santa Clarita tab on the right side of this page to go there.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-2632149745872184395?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-77562300432460161392009-08-08T15:54:00.000-07:002009-08-08T15:55:53.676-07:00deadlift<div>3-2-2-1-1-1</div><div><br /></div><div>then</div><div><br /></div><div>3 rounds </div><div><br /></div><div>50 double unders</div><div>20 KBS</div><div>12 burpees</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-7756230043246016139?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-37173200521195852212009-08-07T10:06:00.000-07:002009-08-07T10:09:11.562-07:001 Round for Time<div><br /></div><div>800 meter run</div><div>30 L pull-ups</div><div>30 ring dips</div><div>30 push-ups</div><div>800 meter run<br /><div><br /></div><div><br /></div></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-3717320052119585221?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-26671845689773156792009-08-07T07:02:00.000-07:002009-08-07T10:09:40.676-07:008/6/200930 MOFO's<div><br /></div><div>1 MOFO = (HSC, front squat, right leg lunge, left leg lunge, push press, OHS)</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-2667184568977315679?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-32074878129572974982009-08-05T07:09:00.000-07:002009-08-07T07:02:30.109-07:00<div><br /></div><div>4 rounds</div><div><br /></div><div>15 deadlifts</div><div>15 box jumps</div><div>200 meter run</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-3207487812957297498?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-79457200084555754822009-08-04T04:55:00.000-07:002009-08-04T04:58:52.091-07:00Bench Press<div>3-2-2-1-1-1<div><br /></div><div>Then</div><div><br /></div><div>5 Rounds</div><div><br /></div><div>9 Thrusters (95/65)</div><div>9 Burpees</div><div>9 CTBPU</div></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-7945720008455575482?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-35962738475179796372009-08-03T05:07:00.000-07:002009-08-03T05:10:31.591-07:00Push Press<div>3-2-2-1-1-1</div><div><br /></div><div>Then</div><div><br /></div><div>100 Box Jumps (24/20)</div><div>100 KBS (53/35)</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-3596273847517979637?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-58377198203251799962009-08-02T11:28:00.000-07:002009-08-02T11:30:15.748-07:005 Rounds<div><br /></div><div>10 KTE</div><div>15 OHS</div><div>20 push-ups</div><div>25 SDHP<span class="Apple-tab-span" style="white-space:pre"> </span></div><div>200 meter run</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-5837719820325179996?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-8475205476428972742009-08-01T07:04:00.000-07:002009-08-01T07:08:21.375-07:00Thrusters on the minute<div><br /></div><div>1 thruster in minute one,</div><div>2 thrusters in minute two,</div><div>3 thrusters in minute three,</div><div>4 thrusters in minute four,</div><div>until you cannot complete number of thrusters in the minute allowed.</div><div><br /></div><div>95m/65w</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-847520547642897274?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-50591310117158475702009-07-31T08:59:00.000-07:002009-07-31T11:09:14.645-07:00"Nicole"<div><br /></div><div>AMRAP in 20 minutes</div><div><br /></div><div>400 meter run</div><div>max rep pull-ups</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-5059131011715847570?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-13210791917344465612009-07-30T11:36:00.000-07:002009-07-30T11:39:06.338-07:00AMRAP in 15 minutes<div><br /></div><div>5 squat cleans</div><div>7 push press</div><div>9 burpees<span class="Apple-tab-span" style="white-space:pre"> </span></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-1321079191734446561?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-27450008243928582962009-07-29T07:08:00.000-07:002009-07-29T07:09:26.565-07:005 Rounds<div><br /></div><div>200 meter run</div><div>6 deadlifts</div><div>3 muscle-ups/6 pull-ups-6 dips</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-2745000824392858296?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-67071201268381560282009-07-28T09:46:00.000-07:002009-07-28T09:48:21.214-07:00"Ricky"<div><br /></div><div>21-15-9</div><div><br /></div><div>OHS 95/65</div><div>burpees</div><div>box jumps 24/20</div><div><br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-6707120126838156028?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-59786535260773944592009-07-27T06:14:00.000-07:002009-07-27T06:15:38.438-07:00"Cindy"AMRAP in 20 Minutes<div><br /></div><div>5 Pull Ups</div><div>10 Push Ups</div><div>15 Squats</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-5978653526077394459?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-2939302883421988522009-07-27T06:11:00.000-07:002009-07-27T06:14:03.851-07:007/26/20094 Rounds<div><br /></div><div>40 Jumping Pull Ups</div><div>30 KBS</div><div>20 Jumping Squats</div><div>10 HSPU</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-293930288342198852?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-23059133151657940262009-07-25T10:35:00.000-07:002009-07-25T10:44:18.343-07:00Helen<div>3 Rounds</div><div><br /></div><div>400M Run</div><div>21 KBS</div><div>12 Pull Ups</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-2305913315165794026?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-25455384281061618112009-07-24T06:42:00.000-07:002009-07-24T06:52:58.989-07:001 Round AQAP<div><br /></div><div>2 Barbell Complex (95/65)</div><div>(1 BB Complex = 6 reps each of deadlift, bent over row, hang clean, front squat, push press, back squat and finish w/ 6 push ups)</div><div>400M Farmer's Walk (53/35)</div><div>50 Box Jumps (24/20)</div><div>400M Farmer's Walk (53/35)</div><div>25 KBS (53/35)</div><div>400M Run</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-2545538428106161811?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-1003410658236875362009-07-23T07:20:00.000-07:002009-07-23T07:21:06.156-07:00Nancy5 Rounds<div><br /></div><div>400M Run</div><div>15 OHS (95/65)</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-100341065823687536?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-12891572821085067002009-07-22T06:27:00.000-07:002009-07-22T06:43:36.549-07:00400M Run<div>30 SDHP</div><div>30 Box Jumps</div><div><br /></div><div>400M Run</div><div>20 SDHP</div><div>20 Box Jumps</div><div><br /></div><div>400M Run</div><div>10 SDHP</div><div>10 Box Jumps</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-1289157282108506700?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-88495515244528390122009-07-21T04:23:00.000-07:002009-07-21T04:25:31.905-07:003 Rounds<div><br /></div><div>15 Deadlifts (225/135)</div><div>15 Pull Ups</div><div>15 Thrusters (95/65)</div><div>50 Double Unders </div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-8849551524452839012?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-14971574070161634552009-07-20T05:00:00.000-07:002009-07-20T05:05:13.085-07:0010 Squat Cleans (135/95)<div>50 Sit Ups</div><div>8 Squat Cleans </div><div>40 Sit Ups</div><div>6 Squat Cleans</div><div>30 Sit Ups</div><div>4 Squat Cleans</div><div>20 Sit Ups</div><div>2 Squat Cleans</div><div>10 Sit Ups</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-1497157407016163455?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-30107889933659306082009-07-19T14:45:00.000-07:002009-07-19T14:49:19.566-07:006 Rounds<div><br /></div><div>30 squats</div><div>10 C2BPU<span class="Apple-tab-span" style="white-space:pre"> </span></div><div>5 clean & jerks</div><div><br /></div><div>From the crossfit socal qualifier</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-3010788993365930608?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-27963825781526786692009-07-18T06:32:00.000-07:002009-07-18T06:35:36.990-07:003 Rounds<span class="Apple-tab-span" style="white-space:pre"> </span><div><br /></div><div>30 power snatches<span class="Apple-tab-span" style="white-space:pre"> </span></div><div>30 wall balls</div><div><br /></div><div>Another second day workout from the CrossFit Games</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-2796382578152678669?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-65566867616732804812009-07-17T07:28:00.000-07:002009-07-17T07:31:18.091-07:0021-15-9<div><br /></div><div>AWOH (135/95)</div><div>Box Jumps (24/20)</div><div>Burpees</div><div>KTE</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-6556686761673280481?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-26421257147697867892009-07-16T07:24:00.000-07:002009-07-16T07:28:54.361-07:005 Rounds<div><br /><div>200M Run</div><div>9 OHS (95/65)</div><div>6 Muscle Ups</div><div>3 Deadlift (275/185)</div></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-2642125714769786789?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-13547312842729510592009-07-15T06:57:00.000-07:002009-07-15T07:03:12.723-07:00AMRAP in 8 Minutes<br /><br />4 HSPU<br />8 KBS<br />12 GHD sit-ups/Abmat sit-ups<br /><br />This is from the CrossFit Games second day workout.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-1354731284272951059?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-72534539485401956882009-07-14T06:44:00.000-07:002009-07-15T06:56:58.795-07:001 Round <div><br /></div><div>15 Squat Cleans (95/65)</div><div>30 Toe to Bar</div><div>15 PP/PJ (95/65)</div><div>30 Box Jumps (24/20)</div><div>15 Thrusters (95/65)</div><div>30 Burpees</div><div>15 Pull Ups</div><div>100M Walking Lunge (45/25)</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-7253453948540195688?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-71435957167486663122009-07-13T08:33:00.000-07:002009-07-13T08:34:37.224-07:005 Rounds<div><br /></div><div>5 Deadlifts (275/185)</div><div>10 Burpees</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-7143595716748666312?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-66712773812495552192009-07-10T07:21:00.000-07:002009-07-10T07:25:35.545-07:00AMRAP in 20 minutes<div><br /></div><div>5 Ring Dips</div><div>10 Bench Press (135)</div><div>10 SDHP (95)</div><div>5 Burpees</div><div><br /></div><div>*No running today! Sweet! I know there are a few of you out there that are very happy!</div><div><br /></div><div>*Remember 20 minutes is a long time so please choose a weight that will allow you to at the very least complete 10 rounds! Any questions, please see one of the coaches.</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-6671277381249555219?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-46117992171773598702009-07-09T08:16:00.000-07:002009-07-09T14:12:39.613-07:00We will be closed this weekend because we will be attending the CrossFit Games in Aromas, California. There will be no class this Friday at 7:30 pm. We will resume our regular schedule on Monday.<br /><br />4 Rounds <div><br /></div><div>400M Run</div><div>50 Squats</div><div>25 Push Ups</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-4611799217177359870?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-65616181045840613532009-07-08T06:01:00.000-07:002009-07-08T06:05:44.102-07:00Fran<div><br /></div><div>21-15-9</div><div>Thrusters (95/65)</div><div>Pull Ups</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-6561618104584061353?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-38496892894494048812009-07-07T06:13:00.000-07:002009-07-07T06:44:59.077-07:00800M Run<div>30 OHS (95/65)</div><div>600M Run</div><div>50 KBS (53/35)</div><div>400M Run</div><div>30 C&J (95/65)</div><div>200M Run</div><div><br /></div><div>If you choose to row instead of run, the breakdown is 1000M, 750M, 500M & 250M. </div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-3849689289449404881?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-60949246132306750712009-07-06T06:19:00.000-07:002009-07-06T06:25:14.980-07:00"Stuntman Mike"5 Rounds<div><br /></div><div>10 Manmakers</div><div>5 Pull Ups</div><div>200M Run</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-6094924613230675071?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-47862523415740401712009-07-05T11:18:00.000-07:002009-07-05T16:59:11.672-07:003 Rounds for Time <div><br /></div><div>10 back squats</div><div>10 pull-ups</div><div>10 burpees</div><div><br /></div><div>Took this from the Midwest qualifier and modified it.</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-4786252341574040171?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-20490222644406751852009-07-04T07:05:00.000-07:002009-07-04T07:08:38.372-07:00"Happy Fourth of July"Note: We will only have 1 class this morning at 9am!<div><br /></div><div>5 Rounds</div><div><br /></div><div>7 Thrusters</div><div>4 SDHP</div><div>17 KBS</div><div>7 Ring Dips</div><div>6 Burpees</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-2049022264440675185?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-70262349804460536602009-07-03T04:57:00.000-07:002009-07-03T05:02:22.076-07:003 Rounds<div><br /></div><div>20 B0x Jumps</div><div>200M Farmer's Walk</div><div>40 Jumping Squats</div><div>400M Run</div><div>20 Push Ups</div><div>200 Jump Rope Singles</div><div>40 Sit Ups</div><div>400M Run</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-7026234980446053660?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-84785997035725657402009-07-02T07:40:00.000-07:002009-07-02T08:14:00.224-07:00Tillman<div>7 Rounds<br /></div><div><br /></div><div>7 Deadlift </div><div>2ooM SPRINT</div><div>15 Pull Ups</div><div><br /></div><div>Rest 45 Seconds between rounds!</div><div>Your goal is to average 2 1/2 - 3 minutes per round.</div><div>Make sure that the weight you choose for your deadlift will allow you to stay within that range.</div><div>A good place to start is probably 75% - 80% of your 1RM deadlift.</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-8478599703572565740?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-77240029027731980572009-07-01T08:17:00.001-07:002009-07-01T08:21:17.638-07:00Logo Update!<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_6nlWInBJlmE/Skt-K-K9RwI/AAAAAAAACPw/BKS76OGWswk/s1600-h/black+logo.png"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 294px;" src="http://2.bp.blogspot.com/_6nlWInBJlmE/Skt-K-K9RwI/AAAAAAAACPw/BKS76OGWswk/s320/black+logo.png" border="0" alt="" id="BLOGGER_PHOTO_ID_5353511309012715266" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_6nlWInBJlmE/Skt-KpyC4II/AAAAAAAACPo/mouwCFf2adA/s1600-h/white+logo.png"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 292px;" src="http://2.bp.blogspot.com/_6nlWInBJlmE/Skt-KpyC4II/AAAAAAAACPo/mouwCFf2adA/s320/white+logo.png" border="0" alt="" id="BLOGGER_PHOTO_ID_5353511303539515522" /></a><div style="text-align: center;">I wanted to let everyone see the direction we are heading in with our new logo! Hopefully, the final product will be done sometime this week. Then we can get started working on some really cool t-shirts. I would love to hear what your opinion is on the new logo!<br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-7724002902773198057?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-38604271975830732392009-07-01T05:47:00.000-07:002009-07-01T08:04:53.302-07:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_6nlWInBJlmE/Skt6iDGzBOI/AAAAAAAACPg/rTPB9oAgdJg/s1600-h/dog+bite.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://1.bp.blogspot.com/_6nlWInBJlmE/Skt6iDGzBOI/AAAAAAAACPg/rTPB9oAgdJg/s320/dog+bite.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5353507307427923170" /></a><div style="text-align: center;">I found this picture on Crossfit One World. This is a San Francisco Police Officer doing K-9 training. Even with a dog bite suit on, I think I would probably pee myself just a tiny bit!<br /></div><div style="text-align: center;"><br /></div><div style="text-align: center;"><br /></div>3 Rounds<div><br /><div>30 Lunges</div><div>21 Wall Balls</div><div>12 Burpees</div></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-3860427197583073239?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-1597945083029951012009-06-30T07:40:00.000-07:002009-06-30T08:33:07.224-07:00<div>3 Rounds</div><div><br /></div>Run 400M<div>20 OHS</div><div>10 Ring Dips</div><div>10 CTBPU</div><div>20 Box Jumps</div><div><br /></div><div><br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-159794508302995101?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-59405270602168347622009-06-29T05:44:00.000-07:002009-06-29T05:55:13.988-07:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_6nlWInBJlmE/Ski5ihzzy4I/AAAAAAAACPY/-3x3Ig2BoVU/s1600-h/deadlift-scapula-th.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 233px; height: 250px;" src="http://4.bp.blogspot.com/_6nlWInBJlmE/Ski5ihzzy4I/AAAAAAAACPY/-3x3Ig2BoVU/s320/deadlift-scapula-th.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5352732159972199298" /></a><div style="text-align: center;">Coach Glassman teaching proper deadlift form.</div><div style="text-align: center;"><br /></div>5 Rounds<div><br /></div><div>15 Push Ups</div><div>12 Deadlifts</div><div>9 Cleans</div><div>6 Front Squats</div><div>3 Push Jerks</div><div><br /></div><div>Suggested men's weight 135-155</div><div>Suggested women's weight 95-115</div><div>The goal is to complete each round without having to let go of the bar, so choose your weight wisely. </div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-5940527060216834762?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-72137775290728792782009-06-28T11:31:00.000-07:002009-06-28T17:34:34.339-07:0021-15-9<br /><br />wall balls<br />KTE<br />bumper plate burpees<br />200 meter run<br /><br />This is a team event. Each team mate does each rep of every exercize and for example, if Ken finishes wall balls before Dianne, he performs air squats until Dianne is done. Then they move on to the next exercize. This is for the first 3 exercizes only, you get to rest after the 200 meter run until your partner gets back.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-7213777529072879278?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-38569253216280723642009-06-27T06:57:00.000-07:002009-06-27T07:06:09.499-07:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_6nlWInBJlmE/SkYmzCs0sdI/AAAAAAAACPQ/cIOK45WQinw/s1600-h/DSC05115.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="http://1.bp.blogspot.com/_6nlWInBJlmE/SkYmzCs0sdI/AAAAAAAACPQ/cIOK45WQinw/s320/DSC05115.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5352007865516470738" /></a><div style="text-align: center;">This is how Rowdy used to workout in Texas, surrounded by barbed wire and wearing a cute pair of short shorts!<br /></div><div style="text-align: center;"><br /></div>7 Rounds<div><br /><div>200M Run</div><div>7 AWOH (75% of 1RM Push Press)</div><div>7 CTBPU</div></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-3856925321628072364?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com1tag:blogger.com,1999:blog-859853093479150918.post-31692652769568716982009-06-26T07:35:00.000-07:002009-06-26T07:37:02.598-07:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_6nlWInBJlmE/SkTdABeVZvI/AAAAAAAACNw/ec76maAnDNw/s1600-h/back+squat.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 208px;" src="http://4.bp.blogspot.com/_6nlWInBJlmE/SkTdABeVZvI/AAAAAAAACNw/ec76maAnDNw/s320/back+squat.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5351645249688397554" /></a><br />2 Rounds<div><br /></div><div>30 Back Squats (BW)</div><div>200M Sprint</div><div>30 Burpees</div><div>200M Sprint</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-3169265276956871698?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-75266021200800367452009-06-25T07:37:00.000-07:002009-06-25T15:54:48.144-07:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_6nlWInBJlmE/SkOOAo-U7iI/AAAAAAAACMM/IttevYkGRvU/s1600-h/crossfit-kittens.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="http://4.bp.blogspot.com/_6nlWInBJlmE/SkOOAo-U7iI/AAAAAAAACMM/IttevYkGRvU/s320/crossfit-kittens.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5351276923896262178" /></a><div style="text-align: center;">Another great reason to get your ass to the gym! Not only are you getting more fit every time you complete a WOD, now you can also feel confident knowing that you helped save a kitten.</div><div style="text-align: center;">Ah! The power of Crossfit!</div><div style="text-align: center;"><br /></div><div><br /></div><div>3 Rounds</div><div><br /></div><div>9 Pull Ups</div><div>15 Thrusters (55/35)</div><div>21 Box Jumps (24/20)</div><div>15 SDHP (55/35)</div><div>9 Ring Dips</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-7526602120080036745?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-41282035380377525802009-06-24T10:27:00.000-07:002009-06-24T10:32:43.476-07:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_6nlWInBJlmE/SkJitE_Q4TI/AAAAAAAACIs/MKD6AZSMuEQ/s1600-h/snatch.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 273px;" src="http://1.bp.blogspot.com/_6nlWInBJlmE/SkJitE_Q4TI/AAAAAAAACIs/MKD6AZSMuEQ/s320/snatch.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5350947833842295090" /></a><div style="text-align: center;">How not to Snatch! </div><div style="text-align: center;">Is his right arm supposed to bend that way?</div><div style="text-align: center;">All I can say is Ouch!</div><div style="text-align: center;"><br /></div><div style="text-align: center;"><br /></div>Power Snatch<div>5x3</div><div><br /></div><div>Then...</div><div><br /></div><div>3 Rounds</div><div>10 Wall Balls</div><div>10 C&J</div><div>10 Burpees</div><div>200M Run</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-4128203538037752580?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-78746052491940246892009-06-23T07:37:00.000-07:002009-06-23T07:49:10.206-07:00<div><span class="Apple-style-span" style="font-family: Arial; font-size: 10px; white-space: pre; "><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/wjuULPqI-WY&hl=en&fs=1&"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/wjuULPqI-WY&hl=en&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object></span><br /></div><div><br /></div>OHS<div>5x3</div><div><br /></div><div>Then...</div><div><br /></div><div>3 Rounds of 2 Minute Max Reps of:</div><div><br /></div><div>Box Jumps (24)</div><div>Push Press (65/45)</div><div>Deadlift (185/115)</div><div>KBS (53/35)</div><div><br /></div><div>*Do 2 minutes of box jumps, then move immediately to 2 minutes of push press, etc. until you have done 8 minutes of continuous exercise at max effort. Wash, rinse, repeat. Oops! I mean rest 2 minutes then repeat again for 2 more rounds, your lowest rep total for each movement counts so make sure you get after it on every exercise! </div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-7874605249194024689?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-51888445200005265902009-06-22T05:52:00.000-07:002009-06-22T06:44:39.896-07:00<div style="text-align: center;">"Make Sure You Get After It"<br />"Maximal Effort On Every Rep"<br />"The Run & Core Work Are Not Your Rest"<br /><br /></div>400M Run<br />20 C&J (60% of 1RM)<br />20 Ring Dips<br />100 Flutter Kicks (3 Count)<br />15 C&J<br />15 Ring Dips<br />100 Sit Ups<br />10 C&J<br />10 Ring Dips<br />400M Run<br /><br />(* If you can't do ring dips unassisted, do 2x push ups)<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-5188844520000526590?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-15616743697750418792009-06-21T14:43:00.000-07:002009-06-21T18:56:48.892-07:00"Father's Day"<br /><br />300 meter row<br />21 SDHP<br />21 KBS<br />21 burpees<br />300 meter row<br />15 SDHP<br />15 KBS<br />15 burpees<br />300 meter row<br />9 SDHP<br />9 KBS<br />9 burpees<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-1561674369775041879?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-50537737759932229862009-06-20T11:02:00.000-07:002009-06-20T11:04:13.757-07:00AnnouncementWe will have a special team workout on Father's Day<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-5053773775993222986?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-92071788668307519922009-06-20T07:19:00.000-07:002009-06-20T07:22:44.598-07:00400M Run<div>21 KBS</div><div>21 Box Jumps</div><div>21 CTBPU</div><div><br /></div><div>400M Run</div><div>15 KBS</div><div>15 Box Jumps</div><div>15 CTBPU</div><div><br /></div><div>400M Run</div><div>9 KBS</div><div>9 Box Jumps</div><div>9 CTBPU</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-9207178866830751992?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-88799181090521095052009-06-19T05:36:00.000-07:002009-06-19T06:17:59.189-07:003 Rounds<div><br /></div><div>5 Push Press (75% 1RM)</div><div>10 Burpees</div><div>25 SDHP (65/45)</div><div>50M Med Ball Walking Lunge</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-8879918109052109505?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-8478911455762457702009-06-18T06:56:00.000-07:002009-06-18T06:59:22.779-07:00"3 Bars of Death"10-9-8-7-6-5-4-3-2-1<div><br /></div><div>Deadlift (1.5X BW)</div><div>Bench (BW)</div><div>Clean (75% BW)<br /><div><br /></div></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-847891145576245770?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-87202739318874831052009-06-17T06:21:00.000-07:002009-06-17T06:49:31.052-07:00<div><span class="Apple-style-span" style="font-family: Arial; font-size: 10px; white-space: pre; "><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/mCUmi2oqlvA&hl=en&fs=1&"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/mCUmi2oqlvA&hl=en&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object></span><br /></div>Power Cleans<div>5X2</div><div><br /></div><div>Then</div><div><br /></div><div>3 Rounds</div><div>400M Run</div><div>20 KBS</div><div>50 Squats</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-8720273931887483105?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-12910224481977266482009-06-16T07:05:00.000-07:002009-06-17T06:44:02.228-07:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_6nlWInBJlmE/SjjyhXdFvzI/AAAAAAAABrA/rW05Kvq-11Q/s1600-h/julian+run.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 207px; height: 320px;" src="http://1.bp.blogspot.com/_6nlWInBJlmE/SjjyhXdFvzI/AAAAAAAABrA/rW05Kvq-11Q/s320/julian+run.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5348291212548095794" /></a><div style="text-align: center;">Julian looking strong as he finishes a very tough workout!<br /></div><div style="text-align: center;"><br /></div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_6nlWInBJlmE/SjjyhNxv_tI/AAAAAAAABq4/1cQD66uP42A/s1600-h/julian+dl.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 205px;" src="http://2.bp.blogspot.com/_6nlWInBJlmE/SjjyhNxv_tI/AAAAAAAABq4/1cQD66uP42A/s320/julian+dl.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5348291209950396114" /></a><div style="text-align: center;">Julian pushing through that last heavy rep!<br /></div><div style="text-align: center;"><br /></div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_6nlWInBJlmE/Sjjyg8tLcBI/AAAAAAAABqw/YynhwSQy9KI/s1600-h/frankie+dip.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 130px; height: 320px;" src="http://1.bp.blogspot.com/_6nlWInBJlmE/Sjjyg8tLcBI/AAAAAAAABqw/YynhwSQy9KI/s320/frankie+dip.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5348291205367820306" /></a><div style="text-align: center;">Frankie crushing his dips!<br /></div><div style="text-align: center;"><br /></div>5 Rounds<div>20 Box Jumps</div><div>10 Ankles To Bar</div><div>(1 ankles to bar = lay on back w/ 45# bar extended over chest - raise legs to touch bar)</div><div>5 Ring Dips</div><div>(if you can't do ring dips, do regular dips, if you can't do regular dips, do push ups)</div><div>2 Deadlifts (85% of 1RM)</div><div>400M Run</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-1291022448197726648?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-18920995182285521412009-06-15T06:19:00.000-07:002009-06-15T06:22:54.262-07:00"We Hate James"200M Run<div>10 Burpees</div><div>15 Ball Slam Burpees</div><div>20 Bumper Plate Burpees</div><div>15 Ball Slam Burpees</div><div>10 Burpees</div><div>200M Run</div><div><br /></div><div>* This WOD is courtesy of James. Any complaints see him directly. </div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-1892099518228552141?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-22348259135539295682009-06-14T12:02:00.000-07:002009-06-14T12:08:55.635-07:00"Dianne's birthday WOD"<div><br /></div><div>200 meter run</div><div>50 double unders or 150 singles</div><div>50 sit-ups</div><div>200 meter run</div><div>40 alternating jumping lunges</div><div>40 SDHP</div><div>200 meter run</div><div>30 pull-ups</div><div>30 squats</div><div>200 meter run</div><div>20 thrusters</div><div>20 push-ups</div><div>200 meter run</div><div>10 burpee lateral box jump</div><div>10 wall balls</div><div>200 meter run</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-2234825913553929568?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-63092178922677203502009-06-13T08:14:00.000-07:002009-06-13T08:59:42.500-07:00"The SCV 400"400M Run<div>100 Squats</div><div>100 Box Jumps</div><div>100 Push Ups</div><div>100 KBS</div><div>400M Run</div><div><br /></div><div style="text-align: center;">"IF YOU ARE READING THIS DON'T YOU DARE CHICKEN OUT"</div><div style="text-align: center;">Hint: Go Lighter And Shorter</div><div style="text-align: center;"><br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-6309217892267720350?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-57714469535466083882009-06-12T08:03:00.000-07:002009-06-12T08:04:35.374-07:00Run 1 Mile For Time<div><br /></div><div>Rest...Then</div><div><br /></div><div>5 Rounds</div><div>9 Thrusters (95/65)</div><div>9 Pull Ups</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-5771446953546608388?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-56800239352541110622009-06-11T08:02:00.000-07:002009-06-11T08:07:29.046-07:00Bench Press<div>3-3-3-1-1-1</div><div><br /></div><div>Rest 10...Then</div><div><br /></div><div>5 Rounds</div><div>5 MOFO (95/65)</div><div>1 MOFO = HSC-RL-LL-PP-OHS</div><div>10 Deadlifts (185/135)</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-5680023935254111062?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-86235371146657049432009-06-10T05:54:00.000-07:002009-06-10T05:56:12.700-07:003 Rounds<div>10 Pull Ups</div><div>10 Front Squats</div><div>10 Burpees</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-8623537114665704943?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-57867765731641316892009-06-09T06:13:00.000-07:002009-06-09T06:22:49.567-07:00<div>Deadlift</div><div>3-3-3-3-3</div><div><br /></div><div>Rest 10...Then</div><div><br /></div><div>3 Rounds</div>20 Box Jumps<div>15 Push Press</div><div>10 Ball Slam Burpee</div><div>(1 BSB = slam ball, catch ball, push up on ball, bring feet to ball & jump)</div><div>5 CTBPU</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-5786776573164131689?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-40127997090985933112009-06-08T06:34:00.000-07:002009-06-08T06:35:39.488-07:00Max Rep Thusters<div><br /></div><div>Rest...Then</div><div><br /></div><div>4 Rounds</div><div>400M Run</div><div>(Rest 3 Minutes between rounds)</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-4012799709098593311?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-42337285210221055862009-06-08T06:32:00.000-07:002009-06-08T06:34:02.184-07:00Sunday 6/7/2009AMRAP in 20 Minutes<div>200M Run</div><div>10 Wall Ball</div><div>10 Push Press</div><div>10 KB Squats</div><div>10 KB Sit Ups</div><div><br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-4233728521022105586?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-22822363711402179672009-06-06T07:19:00.000-07:002009-06-06T08:05:51.405-07:0021 Deadlifts (50% of your 1RM)<div>200M Run</div><div>18 Deadlifts</div><div>200M Run</div><div>15 Deadlifts</div><div>200M Run</div><div>12 Deadlifts</div><div>200M Run</div><div>9 Deadlifts</div><div>200M Run</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-2282236371140217967?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-84816142021227051952009-06-05T05:38:00.000-07:002009-06-05T05:40:31.229-07:0042 Box Jumps<div>42 Thrusters</div><div>42 SDHP</div><div>400M Run</div><div>30 Ball Slams</div><div>30 KBS</div><div>30 KB Lunges</div><div>400M Run</div><div>18 Wall Balls</div><div>18 KTE</div><div>18 Bumper Plate Burpees</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-8481614202122705195?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-8140184572847663652009-06-04T06:54:00.000-07:002009-06-04T06:59:16.594-07:00Back Squats<div>3-3-3-1-1-1</div><div><br /></div><div><span class="Apple-style-span" style=""><a href="http://www.rbvhs.org/teachers/burgener/ALWAYSDOFULLSQUATS.htm"><span class="Apple-style-span" style="color: rgb(255, 0, 0);">Always Do Full Squats</span></a></span></div><div><span class="Apple-style-span" style="color: rgb(255, 0, 0);"><br /></span></div><div>Then</div><div><br /></div><div>7 Rounds</div><div>200M</div><div>7 Any Way Overhead (70% 0f 1RM Push Press)</div><div>7 CTBPU</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-814018457284766365?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-66052419289010881422009-06-03T05:34:00.000-07:002009-06-03T05:35:44.022-07:0010-9-8-7-6-5-4-3-2-1<div>KBS</div><div>Squats</div><div>Push Ups</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-6605241928901088142?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-12741449114832921202009-06-02T08:02:00.000-07:002009-06-02T08:05:02.871-07:00AMRAP in 20 Minutes<div>10 Wall Balls (20/15)</div><div>10 Box Jumps (20)</div><div>10 Deadlifts (205/145)</div><div>10 Burpees</div><div><br /></div><div>This WOD is from the Canada Qualifier.</div><div>The top times to shoot for are:</div><div>Top Male: 8 Rounds + 35</div><div>Top Female 7 Rounds + 8</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-1274144911483292120?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-29798526681575794342009-06-01T04:24:00.000-07:002009-06-01T06:21:05.648-07:00Grace<div>30 Clean & Jerks For Time<br /></div><div><br /></div><div><span class="Apple-style-span" style=" white-space: pre; font-family:Arial;font-size:10px;"><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/Vaz-Uy5B3tM&hl=en&fs=1"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/Vaz-Uy5B3tM&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object></span><br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-2979852668157579434?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com1tag:blogger.com,1999:blog-859853093479150918.post-50575112929209715392009-05-31T12:26:00.000-07:002009-05-31T12:27:56.240-07:005 Rounds for Time<div><br /></div><div>200 meter run</div><div>10 cleans</div><div>10 SDHP/push-ups</div><div>10 pull-ups</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-5057511292920971539?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-33779439749544126652009-05-31T08:57:00.000-07:002009-05-31T09:12:24.344-07:00A Few Interesting ArticlesI was poking around on the internet last night and I came across a few articles that I found quite interesting and I wanted to share them with you guys. Please give them a read and let me know what you think.<div><br /></div><div><a href="http://news.bbc.co.uk/2/hi/health/7882850.stm">Eggs No Harm to Health</a></div><div><br /></div><div><a href="http://www.nytimes.com/2002/07/07/magazine/what-if-it-s-all-been-a-big-fat-lie.html?pagewanted=1">What If It's All been A Big Fat Lie?</a></div><div><br /></div><div><a href="http://www.criticalbench.com/muscle-alcohol.htm">Alcohol And Muscle Building</a></div><div><br /></div><div><a href="http://www.nationalpost.com/life/health/story.html?id=1402800">High Protein Diet Trumps Low Fat</a></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-3377943974954412665?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-20517423027754081162009-05-30T06:36:00.000-07:002009-05-30T06:40:43.082-07:005 Rounds<div>5 MOFO's </div><div>1 MOFO = HSC-RL-LL-PJ-OHS</div><div>20 Box Jumps</div><div>20 Push Ups</div><div>20 Ball Slams</div><div>100M Farmer's Walk</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-2051742302775408116?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-59249844610285167162009-05-29T04:57:00.000-07:002009-05-29T06:40:49.420-07:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_6nlWInBJlmE/Sh_PA_oecZI/AAAAAAAABqM/zU3Pwb_d1DI/s1600-h/bonniedlpr.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 268px;" src="http://3.bp.blogspot.com/_6nlWInBJlmE/Sh_PA_oecZI/AAAAAAAABqM/zU3Pwb_d1DI/s320/bonniedlpr.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5341215299072848274" /></a><br />6 Rounds<div>30 Squats</div><div>10 CTBPU</div><div>5 Deadlifts (75% of 1RM)</div><div><br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-5924984461028516716?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-17695078434842053362009-05-28T06:58:00.000-07:002009-05-29T06:38:06.874-07:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_6nlWInBJlmE/Sh_k8rB69KI/AAAAAAAABqk/fjMGRteBnKQ/s1600-h/diannerun.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 214px; height: 320px;" src="http://2.bp.blogspot.com/_6nlWInBJlmE/Sh_k8rB69KI/AAAAAAAABqk/fjMGRteBnKQ/s320/diannerun.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5341239414078764194" /></a><div style="text-align: center;">Dianne getting after the run!<br /></div><div style="text-align: center;"><br /></div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_6nlWInBJlmE/Sh_k8QGhpHI/AAAAAAAABqc/yivFxnyZkgI/s1600-h/ajohs2.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://4.bp.blogspot.com/_6nlWInBJlmE/Sh_k8QGhpHI/AAAAAAAABqc/yivFxnyZkgI/s320/ajohs2.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5341239406850319474" /></a><div style="text-align: center;">AJ with a good looking OHS!<br /></div><div style="text-align: center;"><br /></div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_6nlWInBJlmE/Sh_k7wGq8tI/AAAAAAAABqU/HxPenW1fWUU/s1600-h/board528.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 214px; height: 320px;" src="http://3.bp.blogspot.com/_6nlWInBJlmE/Sh_k7wGq8tI/AAAAAAAABqU/HxPenW1fWUU/s320/board528.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5341239398260994770" /></a><br />Push Press<div>3-3-3-3-3</div><div><br /></div><div>Then</div><div><br /></div><div>5 Rounds</div><div>200M Run</div><div>7 Hang Snatch/OHS (50% of body weight)</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-1769507843484205336?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com1tag:blogger.com,1999:blog-859853093479150918.post-160706924577813642009-05-27T08:32:00.000-07:002009-05-27T08:34:21.252-07:003 Rounds for time<div><br /></div><div>25 sit-ups</div><div>25 wall balls</div><div>25 box jumps</div><div>200 meter run</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-16070692457781364?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-42863415961646312092009-05-26T07:24:00.000-07:002009-05-26T07:26:36.354-07:00Back Squats<div>3-3-3-3-3-3</div><div><br /></div><div>Then</div><div><br /></div><div>1 Round For Time</div><div>50 Thrusters</div><div>40 Box Jumps</div><div>30 KBS</div><div>20 Reverse Barbell Lunge (hold bar overhead w/ snatch grip)</div><div>10 Burpees</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-4286341596164631209?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-60176115357965463602009-05-25T07:05:00.000-07:002009-05-25T07:10:28.031-07:00Memorial Day1 Round For Time<div>5 Barbell Complex</div><div>(1 Barbell Complex = 6 reps each of Deadlift, Bent Over Row, Hang Clean, Front Squat, Push Press, Back Squat & Push Ups)</div><div>30 Pull Ups</div><div>800M Run </div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-6017611535796546360?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-66443499650355952172009-05-24T11:07:00.000-07:002009-05-24T11:20:26.173-07:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_6nlWInBJlmE/ShmPfVswSsI/AAAAAAAABqE/zdSIO9lETB0/s1600-h/kenburpee.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 183px; height: 320px;" src="http://1.bp.blogspot.com/_6nlWInBJlmE/ShmPfVswSsI/AAAAAAAABqE/zdSIO9lETB0/s320/kenburpee.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5339456601788009154" /></a><div style="text-align: center;">Kenny kicking ass on his burpees!<br /></div><div style="text-align: center;"><br /></div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_6nlWInBJlmE/ShmPfAZf9eI/AAAAAAAABp8/ISahhbOUGSY/s1600-h/johnjaneenrun.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 302px; height: 320px;" src="http://3.bp.blogspot.com/_6nlWInBJlmE/ShmPfAZf9eI/AAAAAAAABp8/ISahhbOUGSY/s320/johnjaneenrun.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5339456596070102498" /></a><div style="text-align: center;">John and Janeen pushing hard on the run!<br /></div><div style="text-align: center;"><br /></div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_6nlWInBJlmE/ShmPe_kMTPI/AAAAAAAABp0/Mz3ZRhOcEQ4/s1600-h/johnburpee.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 131px;" src="http://3.bp.blogspot.com/_6nlWInBJlmE/ShmPe_kMTPI/AAAAAAAABp0/Mz3ZRhOcEQ4/s320/johnburpee.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5339456595846515954" /></a><div style="text-align: center;">John with perfect burpee form!<br /></div><div style="text-align: center;"><br /></div>4 Rounds<div>400M Run</div><div>20 Burpees</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-6644349965035595217?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-84138589887475431382009-05-23T07:38:00.000-07:002009-05-23T12:53:52.256-07:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_6nlWInBJlmE/ShhTyFvdIBI/AAAAAAAABps/jjIblt-zWMk/s1600-h/IMG_4850.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="http://4.bp.blogspot.com/_6nlWInBJlmE/ShhTyFvdIBI/AAAAAAAABps/jjIblt-zWMk/s320/IMG_4850.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5339109478247505938" /></a><div style="text-align: center;">The Saturday morning crew after the workout, good job!<br /></div><div style="text-align: center;"><br /></div><div style="text-align: center;"><br /></div>This is a WOD from the Northeast Qualifier that is taking place this weekend. A good friend of Crossfit Santa Clarita Ed Kuderski is competing at the event. As a show of support I figured we would share his pain and go through the same WOD he has too.<div><br /></div><div>AMRAP in 12 Minutes</div><div>5 Thrusters (135/95)</div><div>10 Burpees</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-8413858988747543138?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-11107488577274665992009-05-22T05:10:00.000-07:002009-05-22T09:28:39.151-07:00Brandon<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_6nlWInBJlmE/ShbSd-ZiofI/AAAAAAAABpk/LizOsA3Vclc/s1600-h/boxjump.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 183px; height: 320px;" src="http://2.bp.blogspot.com/_6nlWInBJlmE/ShbSd-ZiofI/AAAAAAAABpk/LizOsA3Vclc/s320/boxjump.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5338685820702466546" /></a><div style="text-align: center;">James, Cam and Vin Kicking ass on box jumps!<br /></div><div style="text-align: center;"><br /></div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_6nlWInBJlmE/ShbRhXXETPI/AAAAAAAABpc/Px_SMH-mC2M/s1600-h/sarahboxjump.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 180px; height: 320px;" src="http://2.bp.blogspot.com/_6nlWInBJlmE/ShbRhXXETPI/AAAAAAAABpc/Px_SMH-mC2M/s320/sarahboxjump.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5338684779430956274" /></a><div style="text-align: center;">Sarah looking strong on her box jumps!<br /></div><div style="text-align: center;"><br /></div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_6nlWInBJlmE/ShbRhPjkl-I/AAAAAAAABpU/H1HNUJWy-5o/s1600-h/richjamesrun.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 302px; height: 320px;" src="http://1.bp.blogspot.com/_6nlWInBJlmE/ShbRhPjkl-I/AAAAAAAABpU/H1HNUJWy-5o/s320/richjamesrun.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5338684777335920610" /></a><div style="text-align: center;">James trying to chase down Richard! It didn't happen!<br /></div><div style="text-align: center;"><br /></div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_6nlWInBJlmE/ShbRg4TSuII/AAAAAAAABpE/xsWSiixyUlo/s1600-h/boxjump.jpg" style="text-decoration: none;"><span class="Apple-style-span" style="color: rgb(0, 0, 0);"><br /></span></a><br />4 Rounds<div>400M Run</div><div>15 Deadlifts (185/135)</div><div>15 Box Jumps (24/20)</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-1110748857727466599?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-4526415357125756002009-05-21T06:51:00.000-07:002009-05-21T09:29:47.817-07:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_6nlWInBJlmE/ShV9tAVsLZI/AAAAAAAABo8/2lkXsflV7Dk/s1600-h/dutch.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 235px;" src="http://4.bp.blogspot.com/_6nlWInBJlmE/ShV9tAVsLZI/AAAAAAAABo8/2lkXsflV7Dk/s320/dutch.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5338311145456151954" /></a><br /><div>Power Snatch</div><div>3-3-3-3-3</div><div style="text-align: center;"><br /></div><div>Then</div><div><br /></div>Here is another Hell's Half Acre Qualifier WOD! It was originally written with a row instead of a run, but due to the lack of rowers I added the 400M Run. Plus I know how many of you love to run...<div style="text-align: center;"><br /></div><div>400M Run</div><div>10 Squat Clean & Jerk (155/105)</div><div>400M Run</div><div>10 Squat Clean & Jerk (155/105)</div><div>400M Run</div><div>10 Squat Clean & Jerk (155/105)</div><div><br /></div><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 226px; height: 320px;" src="http://3.bp.blogspot.com/_6nlWInBJlmE/ShV8VcYK6vI/AAAAAAAABo0/PW_Gucc7Npc/s320/richardsnatch.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5338309641154259698" /><div style="text-align: center;">Richard perfecting his power snatch!<br /></div><div style="text-align: center;"><br /></div><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 298px;" src="http://2.bp.blogspot.com/_6nlWInBJlmE/ShV8VVTZFWI/AAAAAAAABos/KJbbon50CJo/s320/jeremysnatch.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5338309639255168354" /><div style="text-align: center;">Jeremy looking strong on his snatch!</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-452641535712575600?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-966129389091905972009-05-20T04:46:00.000-07:002009-05-20T04:47:31.664-07:002 Rounds<div>20 Thrusters</div><div>20 Pull Ups</div><div>400M Run</div><div>20 KBS</div><div>20 Box Jumps</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-96612938909190597?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-7860862902687358452009-05-19T07:25:00.000-07:002009-05-19T07:27:56.557-07:00Press<div>5-5-5-5-5</div><div><br /></div><div>Then</div><div><br /></div><div>50 CTBPU</div><div>50 Burpees</div><div><br /></div><div>This WOD is courtesy of the Hell's Half Acre Qualifier. The time to beat for this workout is 3:13 posted by Dutch Lowy.</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-786086290268735845?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-27308726750127371102009-05-18T06:01:00.000-07:002009-05-18T06:02:20.726-07:00Deadlift<div>5-5-5-5-5</div><div><br /></div><div>Then</div><div><br /></div><div>'Helen'</div><div>3 Rounds</div><div>400M Run</div><div>21 KB Swings (53/35)</div><div>12 Pull Ups</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-2730872675012737110?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-91751575037060010832009-05-17T07:37:00.000-07:002009-05-17T07:43:20.247-07:00AnnouncementStarting tomorrow May 18th, we will be have a new class at 6:00 am Monday, Wednesday and Friday. We will also have a 12:00 noon class Monday thru Friday.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-9175157503706001083?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-79028295659259617552009-05-17T07:35:00.000-07:002009-05-18T06:00:53.751-07:004 Rounds for Time<br /><br />20 walking lunges<br />20 push press<br />20 abmat sit-ups<br />200 meter run<img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 214px; height: 320px;" src="http://2.bp.blogspot.com/_6nlWInBJlmE/ShFbmz73OfI/AAAAAAAABoc/VoWUTyWyDsk/s320/5:17wod.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5337147755745196530" /><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-7902829565925961755?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-22282308661233059302009-05-16T07:20:00.000-07:002009-05-16T07:30:04.514-07:00The Fabulous FiveWeighted Pull Ups<div>5x5</div><div><br /></div><div>Then</div><div><br /></div><div>5 Rounds</div><div>5 Curtis P's</div><div>(1 Curtis P = Hang Squat Clean + Lunge + Lunge + Push Press)</div><div>5 Ball Slams</div><div>5 Burpees</div><div>5 Box Jumps</div><div>5 Jingle Jangles</div><div><br /></div><div><br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-2228230866123305930?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-42186753696423818062009-05-15T06:17:00.000-07:002009-05-15T06:50:38.454-07:00Judy's Birthday WOD<div>Press</div><div>3-3-3</div><div>(warm up your shoulders, then get after 3 MAX EFFORT sets)</div><div><br /></div><div>Then</div><div><br /></div>3 Rounds<div>5 Deadlifts (75% of 1RM)</div><div>15 Thrusters (95/65) (You can use dumbells if you want)</div><div>19 Box Jumps (30/24)</div><div>68 Sit Ups </div><div>(It's a lot of sit ups I know, but suck it up, it's the gift that Judy wanted to give you guys on her Birthday)</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-4218675369642381806?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com1tag:blogger.com,1999:blog-859853093479150918.post-23348569373584233552009-05-14T07:36:00.000-07:002009-05-14T07:39:44.729-07:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://lh6.ggpht.com/_6nlWInBJlmE/SgwtKWYsrFI/AAAAAAAABoU/Xlu7YR9l-rc/s1600-h/dumbell+burpee.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 306px; height: 207px;" src="http://lh6.ggpht.com/_6nlWInBJlmE/SgwtKWYsrFI/AAAAAAAABoU/Xlu7YR9l-rc/s320/dumbell+burpee.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5335689314358307922" /></a><br />Power Cleans<div>3-3-3-1-1-1</div><div><br /></div><div>Then</div><div><br /></div><div>3 Rounds</div><div>10 Hang Snatch into OHS (50% of body weight)</div><div>10 Dumbell Burpees </div><div>10 Body Rows</div><div>100M Farmer's Walk</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-2334856937358423355?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-18692826151534254302009-05-13T08:39:00.000-07:002009-05-14T06:23:06.306-07:00Announcement<div><br /></div><div>Starting this Saturday we will have a 8:00 AM class!</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-1869282615153425430?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com1tag:blogger.com,1999:blog-859853093479150918.post-52505435520024861392009-05-13T08:36:00.000-07:002009-05-13T08:39:22.311-07:001 Round for Time<div><br /></div><div>25 KB swings</div><div>25 jumping squats</div><div>400 meter run</div><div>25 C2BPU</div><div>25 wall balls</div><div>400 meter run</div><div>25 push-ups</div><div>25 box jumps</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-5250543552002486139?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com1tag:blogger.com,1999:blog-859853093479150918.post-21252313883884703652009-05-12T07:01:00.000-07:002009-05-12T07:05:30.833-07:00<div><span class="Apple-style-span" style="font-family: Arial; font-size: 10px; white-space: pre; "><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/26qBm7xh7DI&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/26qBm7xh7DI&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object></span><br /></div><div><br /></div>Max Pull Ups<div><br /></div><div>Then</div><div><br /></div><div>5 Rounds</div><div>5 Power Snatch (95/65)</div><div>10 Lateral Burpee Box Jumps</div><div><br /></div><div>Then</div><div><br /></div><div>10 Minutes Skill Practice</div><div>Pick a weakness and practice that movement</div><div><br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-2125231388388470365?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-16985379921130138722009-05-11T07:26:00.000-07:002009-05-11T07:32:26.006-07:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_6nlWInBJlmE/Sgg27SIULzI/AAAAAAAABoM/-E8E66WgXoY/s1600-h/crossfit-girl-front-squat.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 253px;" src="http://4.bp.blogspot.com/_6nlWInBJlmE/Sgg27SIULzI/AAAAAAAABoM/-E8E66WgXoY/s320/crossfit-girl-front-squat.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5334574150727249714" /></a><br />Front Squat<div>3-3-3-3-3-3</div><div><br /></div><div>Then</div><div><br /></div><div>3 Rounds</div><div>400M Run</div><div>30 OHS (95/65)</div><div><br /></div><div>Then</div><div><br /></div><div>50 Back Extensions</div><div>50 GHD Sit Ups</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-1698537992113013872?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-11073580315078963602009-05-09T13:02:00.000-07:002009-05-09T13:04:07.074-07:00AnnouncementWe will be closed on Mother's Day.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-1107358031507896360?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-73347608410266626192009-05-09T09:37:00.000-07:002009-05-09T09:39:29.746-07:00Are You CrossFit?POST IN COMMENTS SECTION WHY YOU ARE CROSSFIT!<div><br /><div><span class="Apple-style-span" style=" white-space: pre; font-family:Arial;font-size:10px;"><object width="560" height="340"><param name="movie" value="http://www.youtube.com/v/tUTiNt-VqMQ&hl=en&fs=1"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/tUTiNt-VqMQ&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="560" height="340"></embed></object></span><br /></div></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-7334760841026662619?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-72598637284665883662009-05-09T09:00:00.000-07:002009-05-09T09:27:16.467-07:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_6nlWInBJlmE/SgWui6BGVWI/AAAAAAAABoE/pM_mBoZkE9o/s1600-h/FarmerGirls-751116.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 222px;" src="http://1.bp.blogspot.com/_6nlWInBJlmE/SgWui6BGVWI/AAAAAAAABoE/pM_mBoZkE9o/s320/FarmerGirls-751116.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5333861248402871650" /></a><div style="text-align: center;">Photo courtesy of Crossfit Eastside<br /></div><div style="text-align: center;"><br /></div><div>3 Rounds</div>1 Leg Blaster<div>(Leg Blaster = 20 air squats, 20 alternating lunges, 20 jumping lunges, 20 jumping squats)</div><div>200M Farmer's Walk (53/35)</div><div>15 Deadlifts (60% of 1RM)</div><div><br /></div><div>Then</div><div><br /></div><div>Weighted Sit Ups</div><div>5X10</div><div>(Scale weight and reps accordingly)<br /></div><div><br /></div><div><br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-7259863728466588366?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-5091751963022406512009-05-08T07:42:00.000-07:002009-05-08T07:43:52.292-07:00Wow! Hitler Hated Crossfitters!<span class="Apple-style-span" style="font-family: Arial; font-size: 10px; white-space: pre; "><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/FyL_jIZodiM&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/FyL_jIZodiM&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object></span><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-509175196302240651?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-57317307305726264692009-05-08T06:59:00.000-07:002009-05-08T12:08:26.614-07:00Bench Press<div>3-3-3-1-1-1</div><div><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 242px;" src="http://1.bp.blogspot.com/_6nlWInBJlmE/SgRBF-zbkXI/AAAAAAAABn8/jqvzpsguXcY/s320/bench-press.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5333459429727375730" /></div><div>Then</div><div><br /></div><div>2 Rounds</div><div>400M Run</div><div>25 Pull Ups</div><div>25 Back Squat Push Press (32% of 1rm back squat)</div><div>25 Lateral Barbell Hops</div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-5731730730572626469?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0tag:blogger.com,1999:blog-859853093479150918.post-56212476674180795392009-05-07T09:51:00.000-07:002009-05-07T09:53:03.953-07:0021-15-9<div><br /></div><div>KB swings</div><div>box jumps</div><div>wall balls</div><div>200 meter run</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/859853093479150918-5621247667418079539?l=crossfitsantaclarita.blogspot.com' alt='' /></div>CrossFit Santa Claritanoreply@blogger.com0