8-1-11 Yo Adrian it’s “BALBOA + 1rd”…cause this is GRIT!

“Balboa +1rd”
5 rounds of
100 Jumprope
400m Run
10 Body Blasters (Burpee/pullup/Knee to Elbow)

EVERYONE GET READY FOR SOME LIFTING WORK THIS WEEK CF TOTAL COMING SOON!!!!

BEACH WOD

BE THERE AT 8:30AM SHARP!! COAST GUARD STATION!!!

GET READY TO GET BEAT UP A LITTLE BIT…DON’T WORRY TO BE FOLLOWED BY SOME RECOVERY UNDER THE TENTS.

7-28-11 “Annie”

“Annie“

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Here is a link with tips on how to get your first double under or to start linking them

http://store-f8da8.mybigcommerce.com/pages/How-to-Double-Under.html

Video of someone doing Annie in 3:57

7/26/2011 “It’s Up, then It’s Down!”

400m Run
10 Burpees
20 Pullups
30 Pushups
40 Boxjumps 24/20
50 Airsquats
400m Run
50 Airsquats
40 Boxjumps
30 Pushups
20 Pullups
10 Burpees
400m Run

ALERT!!! No 5:15pm Class on Monday night!

The 6:16pm is still a go, so get there!

Skinny Fat…

Every girl thinking about Crossfitting or who already does that thinks Crossfit will make you big and bulky should read this

http://www.crossfitsouthbay.com/2011/05/skinny-fat/

7/13/2011 “Claudia”

“Claudia”

5 rounds of
400m run
20 Kb Swings 53/35

Rx+ use a 70 like Blaine!

7/12/2011 Jumping Deck of Cards

Jumping Deck of Cards

Hearts——-Jumping Air Squats
Diamonds—-Jumping Lunges
Clubs——–Jumping Jacks
Spades——Jumping Pullups
Jokers——-25 Pushups (hand release)

face cards are 10
ace–11

You get your own deck, so go FAST!!!

7/11/2011 Bar and Burpees

21-15-9 of

Hang Power Clean 95/65
Push Press 95/65
Burpees

Firday 7/8/2011 30 min amrap

30 min amrap

Buy-in 800m Run

then

7 Pushups (HL)

14 Knees to Elbows

21 KB Swings 53/35

28 Airsquats

1 Plyometric Box Jump Cycle Up/down/Up/down (20″, 24″, 20″. 12″, 30″, 24″)