Wednesday - 30JUN2010

Clean 3-3-3-3-3-3-3 reps

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Tuesday - 29JUN2010

Set a cone at 20 meters.

Five rounds for time of:
185 pound barbell Overhead walk, 40 meters
30 Wallball shots, 20 pound ball
95 pound barbells Farmer carry, 40 meters

The barbells must be turned around the cone.

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Monday - 28JUN2010

Five rounds for load and time of:

Deadlift, 5 reps
5 Ring handstand push-ups

Post shennanigans to comments..

Don't forget, 1800 kettlebell clinic with a WOD!

Friday - 25JUN2010

Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

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Thursday - 24JUNE2010

Three rounds for time of:

50 pound dumbbell Thruster, 15 reps
30 GHD situps


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Wednesday - 23JUN2010

"RJ"

Five rounds for time of:
Run 800 meters
15 ft Rope Climb, 5 ascents
50 Push-ups

Post time to comments.

Enlarge image

Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT. He is survived by his wife Emily and 9 month old daughter Kaila. The LAPD established a trust fund for them.

Tuesday - 22JUN2010

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.

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Monday - 21JUN2010

Overhead Squat

1-1-1-1-1-1-1 reps

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Don't forget, we have Edward Ho coming in for the 1800 class for a kettlebell skills workshop, followed by a KB-centric WOD. "Swing" on by...

Friday - 18JUN2010

Ten rounds, each for time of:

100 meter Sprint
Rest 90 seconds

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Thursday - 17JUN2010

Three rounds for time of:
10 Muscle-ups
10 Forward rolls
20 One legged squats, alternating
Handstand walk 20 yards

Scale appropriately

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Wednesday - 16JUN2010

For time:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball

Scale appropriately.

Post time to comments.

Tuesday - 15JUN2010

For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

Scale appropriately.

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Monday - 14JUN2010

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Scale appropriately.

Post time to comments.

Updated class times!!!

You wanted it, you got it.

So based on the poll on the blog page, 1800 is the big winner! This means starting 14JUNE2010, we will have a M, W, F class at 1800 at Martinez Gym. Starting Monday, 21JUNE we will have Edward Ho coming in to assist and help out with some kettlebell skills. Because there is nothing funner than throwing around a big lump of metal.

The 1145 class isn't "quite" going away. Recently, it has degenerated into a lunchtime, mainsite programming throwdown between Nate and Aaron. If there is a workout posted on www.crossfit.com, then we will be there. Alibis for the weekend: If you're going to come, give Aaron a call on his cell to make sure they will actually be at the gym and not at the track or elsewhere. Other people show up at random, and are still welcome, but we won't spend as much time on the skill development. The class will consist of a warmup, then the WOD. So you now have three times a day(Tuesday and Thursday withstanding) to come and get in the best shape of your life.

Thanks again to everybody who has participated in this venture, you make the box everything it is.

Aaron

Frday - 11JUN2010

15 rounds for time of:
5 Pull-ups
10 Push-ups
15 Squats

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Thursday - 10JUN2010

Deadlift 5-5-5-5-5 reps

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Wednesday - 9JUN2010

Complete as many rounds in 12 minutes as you can of:
185 pound Front squat, 5 reps
10 Chest to bar Pull-ups
20 Double-unders

Scale appropriately.

Post rounds and fractions of rounds to comments.

Tuesday - 8JUN2010

For time:

Row 30 calories
95 pound Thruster, 30 reps
30 Pullups
30 Kettlebell swings, 1.5 pood
Row 20 calories
115 pound Thruster, 20 reps
20 Pullups
20 Kettlebell swings, 1.5 pood
Row 10 calories
135 pound Thruster, 10 reps
10 Pullups
10 Kettlebell swings, 1.5 pood

Scale appropriately.

Post time to comments.

Monday - 7JUN2010

South Central Regional Event 4

For time:
10 Muscle-ups
15 Handstand push-ups
155 pound Squat clean, 20 reps
Run 550 meters

Scale appropriately.

Post time to comments.

Thursday - 3JUN2010

"Randy"

75 pound Power snatch, 75 reps for time.

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Wednesday - 2JUN2010

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Post times for each round to comments.