CrossFit South Bay | Hermosa Beach, CA

“Fran”
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
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Compare to 080214.

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CrossFit Certification Seminar – CrossFit Virginia Beach
“Muscle and Fitness” presents, “CrossFit – The Toughest Workout Ever?” – video [wmv] [mov]

“Cindy”
As many rounds as possible in 20 minutes of:
5 Pullups
10 Pushups
15 Squats

Split Jerk 1-1-1-1-1-1-1 reps
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CrossFit Snohomish workout demo – video [mp4] [wmv]

BEGINS APRIL 1ST!
[Read more about it here →]

“Helen”
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
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Compare to 071231.

Rest Day

“Why Heels?”, CrossFit Certification Seminar – video [wmv] [mov]

“Barbara”
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
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Compare to 071227.

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CrossFit – Baghdad International Airport
The Set-up Part 3 with Kelly Starrett – video [wmv] [mov]

30 Muscle-ups for time
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If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Compare to 080103.

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CrossFit Certification Seminars – Rainier CrossFit and CrossFit One World
Spotting the Bench Press Part 1, Mark Rippetoe – video [wmv] [mov]

Clean and Jerk 1-1-1-1-1-1-1 reps
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Training the Pistol with Adrian Bozeman, CrossFit Journal Preview 2 – video [wmv] [mov]