CrossFit South Bay | Hermosa Beach, CA

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

Hero workout of your choice. Gary Taubes is the author of Good Calories, Bad Calories. He’s a maverick in the science world challenging long-held beliefs regarding the links between diet and wellness. Here is a lengthy but worthwhile article he wrote back in 2002.

“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 [...]

“Griff” For time: Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards

“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

“Griff” For time: Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards Post time to comments. Enlarge image In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by [...]

“Jason” For time: 100 Squats 5 Muscle-ups 75 Squats 10 Muscle-ups 50 Squats 15 Muscle-ups 25 Squats 20 Muscle-ups 100 Burpee Challenge Total: 56

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

“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. Post time to comments. Compare to 071012. Deadlift Set-up with Mark Rippetoe – [...]

“Michael” Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups Post time to comments. Compare to 080313. Enlarge image CrossFit Certification Seminar – 7th Special Forces Group, Ft Bragg NC Pat’s Oly Workout Part 2: The Clean and Jerk, CrossFit Journal Preview 2 – video [wmv] [mov] 100 Burpee Challenge Total: [...]