Dude, if you can’t make a costume, there’s always Sharpies.
WOD (At Ave C & Esplanade in Redondo Beach)
5 rounds for time
1 set stairs
10 burpees
30 m medball/dumbell throw & chase (I may not have enough med balls)
May you all have a safe & Happy Halloween!!
Monthly Archives: October 2009
Happy Halloween!
Friday finisher!
Technique -Jerk
WOD
AMRAP 12 minutes
5 Jerks (Heavy)
10 Burpees
We’ll see a few of you on the beach tomorrow at 9am at Ave C in Redondo. For the rest of ya, have a safe & Happy Halloween!
hello front squat
Technique — Front Squat & Knees to Elbows
WOD
5 rounds for time of
5 Heavy Front Squat
10 Knees to Elbows
15 Push-Ups
If you can, clean the weight for the squats.
Oh Snapch!
Strength/Technique
1 rep max Snatch
then
2K row or 4 x around the block.
Kickin’ It
Technique Work – Double Unders
WOD
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps for time of
Sumo Deadlift Highpull
Thrusters
Yes, that’s Chuck Norris. So either buy a pair, or grow a pair.
Good Monday to you!
Technique – Deadlift – 5 sets of 3 reps
WOD/Cashout
6 rounds for time
12 Body Weight Rows
12 Push-Ups
12 Squats
Happy Monday
To the beach!
Moving the Workout in Redondo Beach to 9am this morning. We’ll be at Ave C & The Esplanade.
WOD
5 rounds for time of
1 set stairs
10 push-ups
30m broad jump
Overhead.
Technique work — Overhead Squat
WOD
21-15-9
Overhead Squat
Push-Up
Pull-Up
Clean it.
Technique– Clean & Jerk
WOD
30 CLean & Jerks for time
A shout out to those of you visiting the site from the radio show…great to have you here!
Total it UP!
WOD
We will do a quick technique check before each movement.
CrossFit Total (via CrossFit.com)
1 rep max of..
Shoulder Press
Back Squat
Deadlift.
Post total weight lifted.
