"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
If you would like to use a 20lbs vest have fun.
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Garrett b day is today here is Garrett's b day WOD
"Death by Burpee"
20 min of:
Burppees max reps
Post your choice of girls and rounds completed to comments.
A few of the Long Beach Fire Guys doing "Karen"
Our Rest Day as well as Main Site
We had a equipment malfunction (Powermax Kettlebell)
The CrossFit Surf City Anniversary
One year in review
Matt’s 3:21 Fran
Fight Gone Bad Slideshow
Long Beach Fire Boys do “Karen”
75 pound Thruster
Pull-ups
With a continuously running clock do one thruster the first minute, two pull-ups the second minute, three thruster the third minute, and four pull-ups the fourth minute�continuing in this pattern as long as you are able. If your pace falls behind the count, continue to alternate exercises while recording reps for a total of twenty minutes.
Post loads to comments.
Our Rest day execpt for you die hards
Main site WOD:
5 Rounds
2 pood kettle bell swings, 25 reps
25 GHD sit ups
25 back ext.
25 KTE
Main Site Rest Day:
HMMMM What fun workout can we do today
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
If you would like to do the kelly Collins workout you may. She is responsible for our great boards with the "Girls". I will post a picture soon……..
"kelly Collins"
100 leap frogs (with a buddy)
100 Star Jumps
100 Skips aka Jump rope
Post time to comments.
Samson Stretch 3x30sec each side
20 Shoulder rolls
4 min jump Rope
3 Rounds of
12 Sit ups
12 Back ext
12 OH Squats
WOD:
30 Muscle Ups
for time:
