WOD
Front Squat
5×5
then
5 rounds for time
15 Thruster
200 m run
Well done morning crew!!!
Monthly Archives: September 2009
Hmmmmmm
Pushing it.
bad time for some crunches.
WOD
Work the Snatch…5 sets of 3
then
5 rounds for time of
15 Overhead Squats
30 Sit-Ups
When we’re pushing our limits, sometimes we crash. This is a result of going after a bigger and greater goal. If we think we will make the gains we do without the occasional setback, we may be surprised when...
Good Fighting!!
Come on you lousy bar!
WOD
Warm-Up (12 minutes)
Technique check/work – Deadlift (5-7 minutes)
Find your 1 rep max Deadlift (15 minutes)
then
7 rounds for time
7 Thrusters
7 Body Weight Rows
7 Sit-Ups
FGB Tomorrow!
Be here at 9am tomorrow for the Fight Gone Bad workout! See you there!
(307 PCH, Hermosa Beach, 90254)
who needs a mini-van?
WOD
5 Rounds for time of:
5 Deadlifts
10 Box Jump
15 Squat Thrust
Don’t look for my time….I’m resting up for tomorrow!
By the way, a big shout out to Jennifer, Sonny, Gina, & Mike, who all had intro sessions...
Determination
Fight Gone Bad IV is happening this Saturday at 9am at Hermosa Boxing Works! We’ll be putting out a bucket for donations for prostate cancer research! All are welcome!
WOD
AMRAP 15 minutes
5 Ring Push-Up
10 Wall Ball
15 Sit Ups
Post rounds completed HERE.
It takes determination to do what we CrossFitters do. It’s not easy. And that’s why many...
Mmmm…Jumping Back Squats
WOD
7 rounds for time of
7 Jumping Back Squats
7 Heavy Bag Flips
7 Kettlebell Swings
Make sure you have a full depth squat on the jumpers.
Nutrition — PS Fight Gone Bad
WOD
5 rounds for time
9 Squat Clean
15 Push-Ups
21 Double Unders
Went to a great Paleo nutrition seminar this past weekend. Here it is in a nutshell “Eat meat & vegetables, nut & seeds, some fruit, little starch & no sugar.” Cut out the bread & pasta, cut out the wheat. You’ll look, feel, & perform better. Almost...
Hold on!
no, seriously, I have to pee
WOD
5 x 5 rep Overhead Squat
then
“Hold It”
5 rounds of
30 Second Pull-Up Hold
30 Second Wall Ball
30 Second Plank Hold
30 Second Squat (active depth) Hold
post total number of fails breaks in holds
Mmmm…carbs
It tastes so good on your lips!
WOD
AMRAP 17 minutes
10 Sumo-Deadlift High Pulls
10 Kettlebell Swings
10 Walking Overhead Lunges
200 Jump Rope (singles)
The great thing about the Zone diet is that you can have alcohol. You count it as a carb. So if you’re headed out for a night on the town, have the wings, steak, or...
