CrossFit Marina - Huntington Beach, CA

Thursday

Looks like another fun one!!

Five rounds for time of:
45 pound Thruster, 30 reps
30 "L" Pull-ups

Wednesday

Clean 1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments.

Tuesday

Happy Tuesday, bring your spinal muscles and hammies folks!

50-40-30-20, then 10 rep rounds, for total time of:
Back extensions
Wall ball shots, 20 pound ball, with ten foot target
Box jump, 24" box

Locals on schedule (a day behind) will do Push Jerks: 3-2-2-2-1-1-1-1-1.

Monday

Rest Day for the 3 on 1 off but for the rest of you we have some fun planned, so we will see you poolside!

Sunday

Push Jerk 3-2-2-2-1-1-1-1-1 reps

Post loads to comments.

Saturday

Here's the HQ WOD.  But this will have to wait until Monday. 

Two rounds for time of:
15 ft. Rope climb, 3 ascents
1.5 pood Kettlebell swings, 21 reps
75 pound Stiff legged deadlifts, 21 reps
21 Knees to elbows
21 Double unders

We'll be doing:

"Get This 800 Pound Gorilla Off My Back"

3 Rounds for time:
400 Meter run
25 Weighted Squats
25 Weighted Push ups
25 Weighted Lunges
25 Weighted Sit Ups
Guys 45lb/Gals 25lb

Friday!

Okay, bring your coffee...  for after the warm up at least.  It'l be a nice slow day of Front Squats:

Front Squat 3-3-3-3-3-3-3 reps

You will not feel blasted like this today!  Make sure and get a good thorough warm up and a solid stretch session when you're done.

Have fun!

Thursday

Rest Day!!!

For the 5 day folks we will be having a make up day so come on by and have some fun.

Wednesday

Wow, you're going to like this when you get to it.  Some of us will test it out today; just call it "Crash Test Dummy"...

Five rounds for time of:
20 Burpees
10 Handstand push-ups
Run 400 meters

Modifications for the HSPU's are DB Shoulder Presses.  The Burpees can be modified to remove the push ups or knee push ups if you have a mat.

Shoot for constant movement, keep that momentum going!

Tuesday

Oh, what a nice surprise, more back work!  Deadlifts, get 'em!  Here's the HQ dose:

Deadlift 3-2-2-2-1-1-1-1-1 reps
Post your loads !

Shoulders back, big chest, lats engaged, feet at good width for the pull; dude's not messin' around.

Monday

Three rounds for time of:
Row 1000 meters
20 Pull-ups
30 Box jumps, 20 inch box

Post time to comments.

Sunday

Ahhhhhhhhh, REST.  Get some.

Go swim or surf with a friend.

Saturday

For those on the HQ schedule...
For time:
95 pound Squat clean, 21 reps
42 Back extensions
95 pound Squat clean, 15 reps
30 Back extensions
95 pound Squat clean, 9 reps
18 Back extensions

Or for Marks' B-Day Bash

In teams of two - you and your partner must finish each triplet before moving to the next round:
21 DL's
Farmer Walk - DB's
21 Push Ups

15 DL's
Farmer Walk
15 Push Ups

9DL's
Farmer Walk
9 PU's

800 Run

21 Thrusters
Waiter Walk - One DB overhead, locked out
21 Burpees

15 Thrusters
Waiter Walk
15 Burpees

9 Thrusters
Waiter Walk
9 Burpees

Friday

This is a nice way to end a fun week.

Shoulder Press 3-3-3-3-3-3-3 reps

Post loads to comments.

No push pressing or jerking.

Thursday

Niiiice!  More L-Pull-Ups!  We can't wait to "share" the fun doing this one:

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

See you by the pool!

Wednesday

Quick, rest while you can!  Get a FULL night's sleep, lots of water and take a break.

For those wanting or needing a make-up day; we'll be here!

That's getting it up there!

Tuesday

For time:

50 Back Extensions
50 Sit-ups
40 Back Extensions
40 Sit-ups
30 Back Extensions
30 Sit-ups
20 Back Extensions
20 Sit-ups
10 Back Extensions
10 Sit-ups

Post time to comments.

Monday

Locals will be doing the OHS's from yesterday.  Easy day?!  Try for a PR!

This is what Mark does on a restful weekend...

As for the HQ prescription:
Complete as many rounds as you can in twenty minutes of:
75 pound Sumo deadlift high-pull, 21 reps
12 L-pull-ups

Sunday

Overhead squat 3-3-3-3-3-3-3 reps

Post your loads to comments.

Have a nice easy warm up and do the Burgener Warm Up.

Be safe, have fun and watch your weights!

Saturday

A REST Day per HQ.   For those on a make up day, or just feeling like a workaholic, here's some fun!

One minute per exercise.  Nine exercises.  Two minutes of rest, repeat once...
reps and watts rowed are totaled for your score.

Box Jumps
Knees to Elbows
KB Swings
Slam Balls
Row
Burpees
Walking Weighted Lunge
Tire Flip/Jump
Jump Rope - singles

And the girls got their share too!

Friday

A "Third of Three" day...  as in, tomorrow's a rest day!  So work it extra hard today.  Good form and constant movement.  Shoot for a strong time.

It's Elizabeth this morning:
For time-
21-15-9 reps of:
Clean 135 pounds
Ring dips

We'll have your modified weights and dip arrangements.

Be sure and rack that weight well over your collar bones and shoulders, (anterior delts), and try to get deep in that landing position.

Thursday

Can you say "metabolic blast"?

Five rounds for time of:
Row 500 meters
45 pound Thrusters, 30 reps

One for you speed demons.  Five rounds; just, five, rounds...  Get em.

Go deeeeeeep.  Keep the back straight and the weight over your shoulders (or racked as close to your chest as you can if using a bar).  Use your hips to drive that weight up.  And try to remember, breathing is not an option!

Modifications: lighten the weight, go less deep on the squats, s-l-o-w  d-o-w-n, work on form and NOT intensity until you feel more comfortable.

Have fun!

Wednesday

Hmmm.

Weighted Pull-ups 1-1-1-1-1-1-1-1-1-1 reps 

"Is that all?"  Yikes!  Have fun and remember "treat your shoulders like glass".

Tuesday

Seven rounds, 21-18-15-12-9-6 - and 3 reps, for time of:
Body weight Bench press
Pull-ups

HQ fare for the day:  Rest!  Good reading on the HQ site today too, check it out.

Monday

Heeeeeere's Kelly!  Go nice and steady on the warm up; then:

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Give yourself some time...!

Who says you can't do WODs while enjoying your vacation?

Sunday

REST - Really; it's been a few longer than usual and we have to rest every now and then.  Apologies for the late post but we're just getting back to work mode.

Relaxing view from the cottage porch.

Saturday

Take two rest days.  We're back in full swing on Monday.  What, you didn't even notice we were gone?!

OK, here's a WOD then.  Man you guys are dedicated!

"Fran"

Three rounds, 30-21- and 15 reps, for time of:

95 pound Thruster
Jumping Pull-ups

The man who designed the program.  Greg glassman.  His wife Lauren didn't make this last certification trip but is every bit the partnership behind the founding of CrossFit.

Friday

Here's an interesting constrast WOD:

Five rounds for time of:

15 pound DB Overhead lunges, 15 each leg (press DB's together overhead)
21 Burpees

Yeah burpees!

One of HB's Finest going through Fran with a vengeance.

Thursday

Bit of a chipper here:
For time:

20 inch Box jump (bench step ups), 50 reps

50 Jumping Pull Ups

15 pound (or lighter!) DB swing, 50 reps

50 sit-ups

25 pound DB Hang power clean, 50 reps

800 meter Run

50 Back extensions (or good-mornings; straight back, straight legs, bend over forward about 30 degrees with a bar.  Or, lay face down on a bench with your hips slightly off one end and do straight leg raises)

Wednesday

Run 5K

Haul a$$!  Do a good warm up prior, and definitely stretch your hips and shoulders when finished.

This youngster can run.

Tuesday

I was told if I had jumping pull ups in the first vacation WOD I would be shot on sight; so...

For time:

Run 1600 meters

15 pound DB Thruster (30# total), 25 reps

Run 800 meters

15 pound Thruster, 40 reps

Run 400 meters

15 pound Thruster, 50 reps

That should keep me breathing easy for a while longer.

Here a gent is asked to try standing up without a squatting-type movement, or "how to get up off the floor without bending your legs past 90 degrees."

Can't be done...