CrossFit South Bay | Hermosa Beach, CA

Weighted pull-ups 1-1-1-1-1-1-1 reps

Check out this video for some weighted pullup variations.

Team Workout
In a team of two, one person will run 400 meters while their partner works at a single station performing one of the exercises below. Then switch places. A team moves to the next station when both partners have performed the 400 m run.
Thrusters
Burpees
Wallball
Sumo Deadlift High-Pulls

REMINDER – We will be closed on Monday for [...]

“Nasty Girls”
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

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A reminder to all that will be attending our Saturday Morning Class – we will be headed over to La Sirena for brunch in honor of our friend, Robert, after the workout. Come down and enjoy it all with us tomorrow and [...]

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This weekend, after our Saturday Morning Class, we’ll be getting together to have a little farewell for our buddy Robert. He’ll be moving out to Lancaster soon and we’ll be sad to see him go. We’d like to give him an awesome send-off and thank him for all of his hard work! If you have [...]

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

Found this informative link on the history of gymnastics rings in the CFHQ archives. It’s amazing to see where the main site began and the direction in which it continues to grow today.

Front Squat 10-10-10-10-10 reps

Here’s a few pointers in helping you maintain good form throughout a front squat workout like today’s.

“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Looks like Robert may have kipped a little too hard! How’d you get up there anyway?
On a completely different topic, CrossFit [...]

Welcome back Chip and Holly! Nice to have you hangin’ around again.

“Fight Gone Bad!”
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. This event calls for 3 rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athlete/s must move to next station [...]

“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Right before Sean got on a plane to relax in Australia, he played in a soccer match where his team beat out Fresno PD, 1-0. Hope you have a great time! We’ll be hoping for a handstand photo from the Sydney Opera House!