Welcome to....

June 1, 2009

Monday 090601

"The Filthy Fifty"

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (35#)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post your time to comments.

 

Robin & Lorie working their tails off!

Fifty Results:

Marty DNF?

Matt DNF?

Derrick 34:05

Rob P. 29:58

Antonia 43:50

Christi 37:31

Michelle 40:45

J Norm 27:25

Karl 29:54

Sandra 34:35

Sonya 30:50

Stephanie 41:13

May 31, 2009

Sunday 090531

Active Rest Day

Enjoy the day with your kids!

CFOC Elite Team "Slaughterhouse Supremecy" at the 2009 Trevor Challenge at OCFA RFOTC in Irvine, Memorial Day.

May 30, 2009

Saturday 090530

It's a Beach Workout!!

CrossFit Baseball at Doheny Beach

Run 100M then do the exercise: 1^st base is 10 Squats, 2^nd is 10 Push-ups, 3^rd is 10 Burpees, and home is variable each time. Team members score 1point each time they complete home base’s task x10. All bases are at least 100M apart. The most runs in 30 minutes wins!!

Home base:

1. Overhead lunge steps
2. DB Push press
3. KB Swings 54#
4. Double Unders
5. Box Jumps
6. Ball Slams
7. DB thrusters
8. Wall Balls (20#)

Post your time to comments.

Picture courtesy of Hobie.com

Join us for an outdoor WOD at Doheny Beach while we cheer on our athletes at the Hobie/Hennessey International Paddleboard Series. Click Here for area map.

WORKOUT BEGINS AT 0900. GYM WILL NOT BE OPEN TODAY!! (One workout only this morning).

May 29, 2009

Friday 090529

Heroes Week

"Danny"

Complete as many rounds as possible in 20 min of:

24" box jump, 30 reps

115 pound push press, 20 reps

30 pull-ups

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.

Join us for an outdoor WOD at Doheny Beach tomorrow (5/30/09) while we cheer on our athletes at the Hobie/Hennessey International Paddleboard Series. Click Here for area map.

WORKOUT BEGINS AT 0900. GYM WILL NOT BE OPEN ON SATURDAY!!

Dress warm, the weather for tomorrow shows the same as today in the morning (cloudy and cool). Join us at Hennessy's after the evbent to support our own tracers, and enjoy a pint with your friends!

May 28, 2009

Thursday 090528

Heroes Week

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Loading will be adapted for all fitness levels as needed.

Post time to comments.

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Post your time to comments.

RESULTS FROM TODAY:

Brandi 5:33* (65)

Cliff 20:36* (111#)

J Norm 16:53* (145#)

Mitch 12:12* (95#)

Bialo 9:32 (RX)

Mikie 14:41* (132#)

Antonia 10:28* (50#)

Sandra 7:06* (50#)

Robin 13:53* (65#)

Jeff 24:43 (RX)

Brandon 16:47 (RX)

Cat Finished! (30#)

Janel 6:55 (37#)

May 27, 2009

Tuesday 090527

Heroes Week

"Captain Man-Hatton"

100 "Outstanding" Overhead Squats for time

Loading will be determined by your fitness level.

Post your time to comments.

Captain Terry Hatton FDNY Rescue Company 1 died courageously on September 11, 2001. Captain Hatton earned 19 FDNY Medals of Valor in his 21 years of dedicated service to FDNY. His work ethic was defined by his attitude of "something is either outstanding or it's totally unacceptable".

May 26, 2009

Monday 090526

Heroes Week

"J.T."

21-15-9 reps of:

Hand stand push ups

Ring dips

Push ups

Post your time to comments.

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005

 

2009 Trevor Win'E Memorial Day CrossFit Challenge OCFA RFOTC Irvine, California

May 25, 2009

Monday 090525

Memorial Day

Trevor Win'E Memorial CrossFit Challenge

Teams of four complete the following:

300 Pull ups

400 Push ups

500 Sit ups

600 Squats

Execution: This is a team effort so it is accumulative reps. Only two teams members can exercise at a time, and all reps must be completed before moving on to the next movement (i.e. finish all pull ups before moving on to the push ups). FORM COUNTS!! All counters must insure that repititions be performed perfectly.

Join us at OCFA Headquarters (1 Fire Authority Way, Irvine, CA) from 0900 - 1200 for the OC CrossFit affiliate gathers in support of this great cause. OC CrossFit in San Clemente will not be open today from 0700 to noon. We will still have the 0600 class!!

 

Trevor A. Win'E

 

Trevor Win'E in Iraq

 

CrossFit affiliates nation wide work out together to remember all the heroes that have made the ultimate sacrifice for our country. May god bless all the heroes, and their families.

God Bless America.

May 24, 2009

Sunday 090524

Active Rest Day

Tomorrow is the 3rd Annual Trevor Win'E Memorial Day CrossFit Challenge. Join us at OCFA RFOTC at 0900 until noon. SUPPORT THE TROOPS WITH COOLING VESTS!!!

May 23, 2009

Saturday 090523

Deck of Death

Once through the deck of cards for time:

Hearts = Burpees

Diamonds = Hang squat cleans

Clubs = Box jumps

Spades = Dumbbell push press

Each card represents the movement and reps required for each card. All face cards are 10 reps, aces are 15 reps, and when a joker appears you immediately run a 400M lap!

Post your time to comments.

 

Christina McLarty going overhead with her KB swings.