friday, july 3, 2009

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. We've used this in 3 and 5 round versions. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

posted at 12:08 pmcomments

thursday, july 2, 2009

Rest Day

posted at 2:00 amcomments

wednesday, july 1, 2009

"Filthy Fifty"

For Time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Walking Lunges
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

posted at 2:00 amcomments

tuesday, june 30, 2009

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

The return of John Le!

posted at 2:00 amcomments

monday, june 29, 2009

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

That's a high jump!

posted at 8:04 pmcomments

sunday, june 28, 2009

Rest Day

posted at 12:05 pmcomments

saturday, june 27, 2009

Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter

posted at 12:06 pmcomments

friday, june 26, 2009

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

A legend passed away with yesterday, and the radios and TV's have been blaring Michael Jackson all day. Started the morning off watching the MJ Number ones DVD! RIP MJ!

posted at 1:41 pmcomments

thursday, june 25, 2009

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

posted at 1:39 pmcomments

wednesday, june 24, 2009

Rest Day

posted at 12:03 pmcomments

tuesday, june 23, 2009

Front squat 3-3-3-3-3 reps

posted at 4:57 pmcomments

monday, june 22, 2009

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Handstand push-ups

posted at 3:31 pmcomments

saturday, june 20, 2009

Ten rounds for time of:

3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Happy Father's Day! It's Mike's first official Father's Day with Jacob!

posted at 3:37 pmcomments

saturday, june 20, 2009

Rest Day

posted at 3:30 pmcomments

friday, june 19, 2009

Complete as many rounds in 20 minutes as you can of:

Handstand push-ups 5 reps
Bench press 135 pounds, 10 reps
Push press 95 pounds, 15 reps
Dips 20 reps

Post number of rounds completed to comments.

Karen breaking the pull up bar with her Kip! HA

posted at 2:00 amcomments

thursday, june 18, 2009

For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups


To think we have been in Point Loma for more than a few years and never been to the OB Farmer's Market. We finally set up some time to go for an hour on Wednesdays before class started and loaded up on some good eats. Organic fruit and vegetables, kettle corn, savory and dessert crepes, empenadas, tamales, hummus and more are among our favorite buys. If you haven't gone yet, we definitely recommend it! We love the California Surfer crepe, and we patiently waited for it for about 10 minutes. =) Visit online at http://www.oceanbeachsandiego.com/OceanBeachFarmersMarket.shtml for more info!

posted at 2:00 amcomments

wednesday, june 17, 2009

Complete as many rounds as possible in 20 minutes of:
15 Tuck Jumps
10 V ups
5 Handstand Push Ups
2 Pullovers

posted at 2:00 amcomments

tuesday, june 16, 2009

Rest Day

posted at 2:00 amcomments

monday, june 15, 2009

Run 5 K

This past Saturday we had a Stronghold Rock Climbing Day at Solid Rock gym. This was the first time for some of us and we all had a blast! Check out our photo gallery here to see more pictures from the day! We will try to do this at least twice a week. It's great after a CrossFit workout or to work on your grips for gi training!

posted at 5:47 pmcomments

sunday, june 14, 2009

4 rounds for time of
15 burpees
10 pull ups
5 Squat Clean & Jerks (155, 105)

posted at 1:24 pmcomments

saturday, june 13, 2009

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

posted at 11:03 amcomments

friday, june 12, 2009

Rest Day

posted at 12:00 pmcomments

thursday, june 11, 2009

Complete as many rounds as possible in 20 minutes of:
115-pound Hang clean, 15 reps
12 Ring dips
21 Sit-ups

posted at 2:00 amcomments

wednesday, june 10, 2009

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

posted at 9:24 pmcomments

tuesday, june 9, 2009

"Cindy"

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

posted at 1:21 pmcomments

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