Play and Learn
2011 CrossFit Games Regional Workout 4 For time: 100 Pull-ups 100 Kettlebell swings, 24 kg 100 Double unders 95 lb Overhead Squat, 100 reps Paleo plus dairy . . .
Wear long socks!
“Moon” Seven rounds for time of: 40 pound dumbbell hang split snatch, 10 reps Right arm 15 foot rope climb, 1 ascent 40 pound dumbbell hang split snatch, 10 reps
Where did you get your black belt?
2011 CrossFit Games Regional Workout 3 21-15-9 reps for time of: 315 lb Deadlift 30″ Box Jump Post time to comments. Don’t forget Beach Volleyball Sunday at 12:30 at Mast
Tribute
“Rick” 4 rounds for time: 20 Hand release burpees 400 meter run 30 Sit ups 15′ Rope Climb, 5 ascents Track night tonight at the Santa Monica College track at
But of course . . .
Run 1 mile. Post time to comments. Paradiso CrossFit 1 mile course. Just pretend it looks like this. But of course, what better WOD to give us after my post
Be there, or be . . .
Weighted Pull-ups 2-2-2-2-2-2-2 reps Sto: 35-40-45-50-55-60-65(1) at 161lbs Michelle Kinney: 20-25-30-35-40-40-45lbs at 135lbs Post loads and body weight to comments. Don’t forget Track night tonight at the Santa Monica College
Deuces Wild
Team WOD at 8 am and 10 am classes. Teams of two. Come in and see what’s cookin’. Post WOD recovery. Diso and I agree that what stood out from
Zeb’s warm up dump
IWC Winners and Results to be released at Noon!! Complete as many rounds as possible in 20 minutes of: Run 400 meters 7 Muscle ups Keegan Martin (age 17) 7
Bringing it back
21 – 15 – 9 reps for time: 24″ Box Jump 75 Pound Power snatch Chest to bar Pull up Josh Everett 4:13, Diso 8:00, Rebecca Voight 8:47 (24″ box,
The People!
Three rounds for time: Deadlift 275/185 lbs, 10 reps 15 Handstand Push ups Dumbbell Hang Power Clean and Jerk, 40-50/20-35, 20 reps 25 GHD Sit ups Badger! I had a great conversation
