CrossFit South Bay | Hermosa Beach, CA

Danny killed it during Helen on Tuesday – 9:47! That’s a great time!

Helen doing Helen – how awesome is that?! She’s just recently joined us and already tackling one our toughest benchmark workouts!

Run 15 K

This is a workout for which you may want refer to the Scaled Workouts link unless you are comfortable running 9.3 miles.

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

A big thanks to Malcolm for hooking us up with the new toys at the gym! They’ve added a little extra to our warmups!

Al completed his Level I Certification this weekend at BrandX! This has been a long time coming – Awesome!!

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“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Rest Day
Get some rest and let’s hit it hard again tomorrow!

Check it out – that’s Ruth at the Gymnastics Cert this weekend at CrossFit San Diego.  Two certs in two weekends – now that’s commitment!

4 Rounds for time:
30 situps
20 medball cleans, 20lb
10 pullups

In honor of “Jeremy”
Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats
Burpees

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

Great job on the back squats Robert!