CrossFit South Bay | Hermosa Beach, CA

Row Corrections Part 3 with Greg Hammond of Concept 2 – CrossFit Journal Preview 2 [wmv] [mov] 100 Burpee Challenge Total: 51

For time: Row 1000 meters 25 Burpees Row 750 meters 50 Burpees Row 500 meters 75 Burpees Post time to comments. Enlarge image CrossFit Games Site Workout – video [wmv] [mov] 100 Burpee Challenge Total: 50

For time: 75 Push-ups 95 pound Sumo-deadlift high-pull, 50 reps 50 Ring Dips 45 pound Weighted Pull-ups, 30 reps 25 Handstand Push-ups Post time to comments. Enlarge image CrossFit Certification Seminars, CrossFit One World and Sonz Palm Beach Gardens Triathlon Transitions with Brian MacKenzie Part 2, CrossFit Triathlon Certification – video [wmv] [mov] 100 Burpee [...]

Complete as many rounds in 20 minutes as you can of: 95 pound Clean and Jerk, 15 reps Run 400 meters Post rounds completed to comments. Enlarge image Dave Castro “CrossFit Meets Redneck Water Sport”, Sonz Jupiter – video [wmv] [mov] 100 Burpee Challenge Total: 48

Tabata intervals resting one minute in between stations of: Row (for calories) Pullups Kettlebell Swings Squats The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Post Tabata score for each exercise to [...]

DON’T FORGET – SATURDAY, MAY 17TH, WE’LL BE MEETING AT COLUMBIA PARK FOR OUR SATURDAY MORNING WORKOUT! “Michael” Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups Post time to comments. Compare to 080418. Enlarge image Fixing a Wide Landing, Mike Burgener – video [wmv] [mov] 100 Burpee Challenge Total: 46

We’ll back at Columbia Park this Saturday, May 17th for our morning workout.  This will occur for this weekend only and then Saturday classes will resume next weekend at Beach City Rocks.

“Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats OR “Mary” Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups Post your choice of girls and rounds completed to comments. Compare to 080305. Enlarge [...]

Deadlift 1-1-1-1-1-1-1 reps Post loads to comments. Compare to 080410. Enlarge image CrossFit Games Discussion – video [wmv] [mov] 100 Burpee Challenge Total: 44

“Fran” by Speal in 2:05 – video [wmv] [mov] 100 Burpee Challenge Total: 43