CrossFit South Bay | Hermosa Beach, CA

Complete as many rounds in 20 minutes as you can of: 65 pound Thruster, 10 reps 10 Pull-ups Post rounds completed to comments. Compare to 080430. Enlarge image CrossFit Certification Seminar: Lunch-time Workout – video [wmv] [mov] 100 Burpee Challenge Total: 81

“CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Post total to comments. Compare to 080530. CrossFit Hardcore, Level One Certification Part 2: “Fran” – video [wmv] [mov] “Hooverball” – CrossFit Journal February 2003 100 Burpee Challenge Total: 80

100 Burpee Challenge Total: 79

Seven rounds for time of: 75 pound Shoulder Press, 21 reps 21 Back extensions Post time to comments. Enlarge image CrossFit Certification Seminars, CrossFit Camp Pendleton and CrossFit Parker Fire First Muscle-ups, CrossFit Certification Seminar – video [wmv] [mov] 100 Burpee Challenge Total: 78

For time: 50 Sit-ups 50 Double-unders 50 Sit-ups Walking Lunge, 50 steps 50 Sit-ups 50 Burpees 50 Sit-ups CrossFit Seattle Championship 2008 – video [wmv] [mp4] Bike Control Basics Part 3, Scott Hagnas – CrossFit Journal December 2006 100 Burpee Challenge Total: 77

Overhead squat 1-1-1-1-1 reps Front squat 1-1-1-1-1 reps Back squat 1-1-1-1-1 reps Try to increase the load on each of the fifteen sets. Post loads to comments. ———————————- “Fran”, CrossFit Kids – video [wmv] [mov] 100 Burpee Challenge Total: 76

3 Rounds 10 Medicine Ball Cleans / Wallball 16 KB Snatch (8R/8L) 400 M Run 100 Burpee Challenge Total: 75

“Michael” Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups Post time to comments. Compare to 080516. Uphill and Downhill Running Techniques with Brian MacKenzie – video [wmv] [mov] 100 Burpee Challenge Total: 74

Seven rounds for time of: 10 One legged squats, alternating 12 Ring dips 15 Pull-ups “The Dumbbell Bear” by Micheal Rutherford, CrossFit Journal June 2007 New CrossFit Shirts – CrossFitShirts.com 100 Burpee Challenge Total: 73

Deadlift 3-3-3-3-3 reps Post loads to comments. Compare to 080425. Enlarge image The Bench Press: Arch, Mark Rippetoe – video [wmv] [mov] Basics of Parkour: Environmental Awareness and the Roll, Jesse Woody – CrossFit Journal April 2006 100 Burpee Challenge Total: 72