CrossFit South Bay | Hermosa Beach, CA

5 rounds: 15 OHS(95/65) 100M waiter lunges (55/35kb) 15 KTE

For time: 15 Handstand push-ups 1 L Pull-up 13 Handstand push-ups 3 L Pull-ups 11 Handstand push-ups 5 L Pull-ups 9 Handstand push-ups 7 L Pull-ups 7 Handstand push-ups 9 L Pull-ups 5 Handstand push-ups 11 L Pull-ups 3 Handstand push-ups 13 L Pull-ups 1 Handstand push-up 15 L Pull-ups Post time to comments. Compare [...]

Sean Waxman, former member of our National Weightlifting Team, will be holding a two day Olympic Lifting Seminar at CrossFit Marina on the 26th and 27th of April. Click on the image or our NEWS section for more event info.

Four rounds for time: Run 400 meters Rest 2 minutes Post time to comments. Compare to 080123. Enlarge image Pat’s Oly Workout Part 1: The Snatch, CrossFit Journal Preview – video [wmv] [mov]

“Fight Gone Bad!” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a [...]

“Nate” Complete as many rounds in twenty minutes as you can of: 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings Post rounds completed to comments. Compare to 080212. Enlarge image WOD demo – video [wmv] [mov]

“Nicole” Complete as many rounds in 20 minutes as you can of: Run 400 meters Max rep Pull-ups Post number of pull-ups completed for each round to comments. Compare to 070927. Enlarge image CrossFit South Brooklyn CrossFit Kids‘ “Diane” – video [wmv] [mov]

3 Rounds for time: 200 M Farmer Walk 50 Squats 50 Situps [slideshow=3]

Rest Day Enlarge image Workout demo – video [wmv] [mov] Garage Gym Makeover Winners – [PDF]