Archives for Daily WOD
Workout – Friday 10/20/2017

                A. Mobility Work: B. 22 Min AMRAP: 22 Burpee Box Jumps   24, 20 800 M Run 22 Burpee Box Jumps 800 M Row … Read More »

Workout – Thursday 10/19/2017

            For those of you that want to get better at CrossFit: COME TO OPEN GYM AND WORK HARD! Autonomy in your fitness program is extremely important. It can help fill the gap of weaknesses that each individual may have. A coach will be around to … Read More »

Workout – Wednesday 10/18/2017

            For time: 60 Pistols 50 Deadlifts 95, 65L  115, 75RX 40 Box Jumps 24, 20 30 Front Squats 20 Clean & Jerks 10 Overhead Squats 400 M Run (Buy Out)   … Read More »

Workout – Tuesday 10/17/2017

            Posted on the SoCap CrossFit Members FB Page... SoCap gentlemen, we thought we can make our guys night out a monthly thing. So how about one week from today, Thursday Oct 19, after Open gym around 7:30 pm? Our suggestion is My Way … Read More »

Workout – Monday 10/16/2017

            Thanks to everyone who came for the workout on Saturday! We had a BIG class with several members bringing in friends. Lets keep the Saturday class momentum going. Workout: A. Squat Snatch: 4 Reps in 1 Minute - Work up to the heaviest … Read More »

Workout – Friday 10/13/2017

              A. "Fran" 21-15-9 Thruster 85, 55L  95, 65RX Pull Up B. For Time: 25 Power Snatch 85, 55L   95, 65RX 400 M Run 25 Power Snatch … Read More »

Workout – Wednesday 10/11/2017

          Our Saturday morning class is a great way to finish your week on a positive note. It also fills in the training gaps of movement we may have missed during the week. You can go to bed after 12:00am on Friday night and easily make it to the 10:30am … Read More »

Workout – Tuesday 10/10/2017

          A. Complex: 1 Clean + 1 Hang Clean + 2 Front Squats Work up to a max effort attempt. Complete at least 5 working sets before max attempts B. Capacity Work … Read More »

Workout – Monday 10/09/2017

          CrossFit HQ Wod 5 Rounds: 20 wall-ball shots 20, 14 20 sumo deadlift high pulls 75, 45 20 box jumps 24, 20 20 push presses 20 Cal Row Rest 1 minute … Read More »

          Sorry for the late post people I published earlier this morning but it did not post for some reason. Workout A. For Time: 400 M Run 7 Bar burpees 21 Power Cleans 105, 75L  135, 95RX 7 Bar Burpees 21 Shoulder to Overhead 7 Bar … Read More »

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