CrossFit South Bay | Hermosa Beach, CA

Back Squat 3-3-3-3-3 reps Post loads to comments. Compare to 071004. Enlarge image CrossFit South Korea Tale of a CrossFit Die Hard Part 3, AllisonNYC – video [wmv] [mov]

7 rounds for time of: 95 pound Sumo-deadlift high-pull, 10 reps 10 Ring dips Post time to comments. Compare to 071113. Enlarge image OPT vs Freddy – video [wmv] [mov]

Rest Day Enlarge image Ass Whooping: One World Part 2 – video [wmv] [mov]

Five rounds for time of: 400 meter Run 50 Squats 30 Back extensions Post time to comments. Enlarge image The Set-up Part 1, Kelly Starrett, San Francisco CrossFit – video [wmv] [mov]

Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 reps Post loads to comments. Compare to 070910. Enlarge image CrossFit Haditha, Iraq Bodyweight Overhead Squats by Jelli, Sonz Jupiter – video [wmv] [mov]

“Eva” Five rounds for time of: Run 800 meters 2 pood Kettlebell swing, 30 reps 30 Pull-ups Post time to comments. Enlarge image Ass Whooping: One World Part 1 – video [wmv] [mov]

5 Rounds: 20 KB Cleans 75 Rope Jumps 20 KB Snatch 400 M

Rest Day Enlarge image “Tosh Does Grace” – video [wmv] [mov]

“Lynne” Five rounds for max reps of: Body weight bench press Pull-ups Post reps for both exercises in all rounds. Compare to 080117. Enlarge image CrossFit Certification Seminar – 1st Canadian Mechanized Brigade Group Edmonton, Alberta Run Corrections, CrossFit Newport Beach – video [wmv] [mov]

Four rounds for time of: Run 400 meters 50 Squats Post time to comments. Compare to 060526. Enlarge image WOD Demo – video [wmv] [mov]