CrossFit South Bay | Hermosa Beach, CA

Five rounds for time of: 25 Inverted Burpees 25 Pull-ups 25 Burpees

Power Clean 1-1-1-1-1-1-1

3 Rounds: 60 squats 30 push jerks 15 knees to elbows

Four rounds for time of: Run 400 meters 50 Squats So our very own Ruth, AKA “Auntie Rhabdo”, just got back from a short trip to Oahu. While she was there she visited CrossFit Oahu for a Halloween WOD. She shares her experience and some photos: Thanks to CF Oahu for their hospitality and a [...]

“Lynne” Five rounds for max reps of: Body weight bench press Pull-ups

Complete as many rounds as possible in 20 minutes of: 10 Pull-ups 65 pound Thruster, 10 reps

“Michael” Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able. Use as many sets each minute as needed. Post number of minutes completed to comments.

21 Thrusters 21 Pullups 500m row 15 Thrusters 15 Pullups 500m row 9 Thrusters 9 Pullups 500m row