Grrrrreaat!
Five rounds for time of: 40 Double-unders 30 Box jumps, 24 inch box 20 Kettlebell swings, 1.5 pood Chris Spealler 9:33, Laurie Galassi 10:03 (20″ box, 1pood KB) Watch CrossFit
Rest Day bliss
As many rounds and reps as possible in 15 minutes of: 135 lb Sumo deadlift high pull, 7 reps 7 Handstand Push ups Post rounds and reps to comments. America!…(fill
And another one!
Three rounds for time of: 50 lb dumbbell thruster, 15 reps 30 GHD situps Rebecca Voigt 5:45 (35lb db), Mikko Salo 5:53, Kristan Clever 6:03 (35lb db), Miranda Oldroyd 11:13
Get Some!
“RJ” Five rounds for time of: Run 800 meters 15 ft Rope Climb, 5 ascents 50 Push-ups David Millar 40:00, Kristan Clever 46:40, Rebecca Voigt 48:33. Post time to comments.
Tricks of the trade
Five rounds for time of: 45 pound barbell Overhead walking lunges, 50 feet 21 Burpees Let trailing knee gently kiss the ground on each lunge. Watch the WOD performed here
Our First Time…
The gym is closed in observance of Rest Day. We cannot thank CrossFit South Bay enough for hosting us on our first Box Jump Saturday! Forrest and Mariessa, it was an absolute honor
Stay Tight!
Overhead Squat 1-1-1-1-1-1-1 Dave Lipson 330lb, Rob Orlando 286lb, Kristan Clever 210lb, Rebecca Voight 195lb. Post loads to comments. Because it’s worth reading twice: The Overhead Squat by Greg
Into the Fire
Ten rounds, each for time of: 100 meter Sprint Rest 90 seconds Post times for each round to comments. Check out this video on sprinting posture drills for a preview
Discombobulated
Three rounds for time of: 10 Muscle-ups 10 Forward rolls 20 One legged squats, alternating legs Handstand walk 20 yards Laurie Galassi 12:25, Stacey Kroon 23:54. Post time to comments.
Holy Rowing and Balls!
“Matty” 1 minute max rep Muscle Ups Rest Then three rounds for time of: 185 lb Ground to Overhead Anyhow, 7 reps 50 Wall Ball shots, 20/14 750 meter row
