CrossFit Marina - Huntington Beach, CA

Saturday

Our athletes are doing everything from surfing to riding bikes to running in organized events.  One of the major tenets of CrossFit, engage in different sports!

Today there are brother and sister CrossFitters across the country supporting the fight against prostate cancer in the Fight Gone Bad WOD.  Our numbers are few here but we can all contribute on the HQ FGB for Prostate Cancer website.  Please help if you can.  Prostate troubles effect around 60 percent of all men and this is a worthy effort.

Our WOD for the few today is a version of "Boys' Night Out" and was a nice change up.  It was followed by an immediate jump in the pool.  It was that or CPR...

"Boys' Night Out"  -  Done in teams of two.
4 Rounds of:
400m Run
25 Burpees (5 at a time per partner)
10 Punch/Kick Combinations
    - 1 jab, 3 crosses, two thigh kicks (each hold Thai pads for partner then swap)

Friday

KB Swings

Push up

Box Jumps

Sit ups

21-15-9 reps

For Time:    

Thursday

Some early morning mayhem...  Come join the fun!

As for the ladies' WOD:
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

and for the early gents we'll have a catch-up FORM WORK version of Linda for a different type of smoker.

Have fun!

Wednesday

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight                              The bar is your friend!!!

Tuesday

30 Muscle-ups for time

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

The sub for pull ups is the Jumping Pull Up.  Twenty dozen of 'em! (240...)  You can do it!

Monday

For time:
100 meter Walking lunge
800 meter Run
100 Squats

Post your time:

Sunday

Two rounds for time:

Turn on NFL game of your choice.
Consume hot dog, hamburger, popcorn or chips with dip and chase with beer or soda (no sugar Brent!)
Rest

See you Monday!

Saturday

Here's another one for the gym rats to watch...

3 rounds for time of:

Run 400 meters

30 Overhead squats, 75 pounds (or 45#bar) 
21 Pull-ups

Watch the sweaty grip on the OHS's!

Friday

Try this on for size at your favorite gym... 

21 DB Swings (Guys 35#/Dolls 20#) 
21 Pull-ups
21 DB Swings
21 Burpees
21 DB Swings
21 Box Jumps
21 DB Swings
21 Thrusters (M- 25#DB's/ W- 15#DB's)
21 DB Swings
21 Sumo DLHP (Guys 55lb/Dolls 30#)

Thursday

"Michael"

3 rounds for time 

Run 800 meters

50 Back Extensions

50 Sit-ups

Awesome efforts today!  It took it's toll in sweat!

Wednesday

Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds

Tuesday

Tabata Something Else, or else!

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Your score is your total reps from all 32 intervals.  Get some!

Monday

Here's a quickie for ya!  Get a nice thorough warm up and "storm through for time".  They even allow for the most abbreviated form on this WOD.  Make sure to keep that back straight and use those hips and shoulders!

For time:
95 pound Clean and Jerk, 50 reps

This is actually a two handed, overhead, anyhow, 50 reps for time. The best times will most likely power clean and push jerk.

Sunday

Rest Day!!!!!

Enjoy your day of rest and we will see you in the morning.

Saturday!

Hopefully you all have nothing calling you to work today.  Come do a little Fight Gone Bad with us today and enjoy the cooling weather!  Here's the Rx:

"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20" box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

And STREEEEETCH when you're done.

Friday

Looks like a 5k run.

Post your time:

We will have another WOD but it is a surprise.  See you pool side.

Thursday

Three rounds, 21-15- and 9 reps, for time, of:
95 pound Hang squat clean
Handstand push-ups
185 pound Deadlift
Ring Dips

Post time to comments.

Wednesday

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips

Tuesday

OHS!  Overhead squats for your pleasure.

Ten sets of one: 1-1-1-1-1-1-1-1-1-1 

Start at a light, manageable weight.  Go for form and really control the weight, from tight active shoulders, solid core/torso, and nice deep squat.  Slowly work to your one rep max weight.  And have fun!

Nice effort mister! He straightened the bar right up and got deep with his heels on the ground.  Job well done.

Monday

Simple.  These colors don't run...  Freedom and decency will prevail. God bless our country and our people.  Come join us for some good ol' American rock 'em sock 'em WOD action today.

And hey, we will always have modified versions for more manageable time or strength concerns.  Remember, it's FORM, then CONSISTENCY, then INTENSITY.  Without form you will have nothing but poor power output, slower times and possible injury.  Be safe!

The Filthy Fifty
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (36#)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball (or 6#)
50 Burpees
50 Double unders (or 150 singles)

Do it for them.

Sunday

Rest Day!  

And while we rest, please think of the thousands of men and women like some of our own here, out across the world trying to keep things from getting too hot.  They  just want to do right by serving their families and their countrymen, us.

As we come up on the anniversary of September 11th, we want you all to know how much we appreciate the opportunity to work and play with each of you.  The freedoms we enjoy mean so much to our family.  Thanks for sharing them with us.

 

Be safe boys.

Saturday

Well I had a rest day scheduled, but the computer rejected it.  Really!  Spit it right out.  So here goes:

Run ¼ mile
50 KB Snatches 25/25 (44)
50 D-Ball Slams (25)
Run ¼ mile
40 KB Swings (44)
40 Pullups
Run ¼ mile
30 Ring Pushups
30 Wall Ball Shots with Cleans (20)

Storm through for time!

Like the Snatch and Run gang...  Great effort gents.

Friday

What a way to end another good week.

Run a 10 K or Row 10000 meters the choice is yours. Post time to comments:

Wednesday

Back Squat 1-1-1-1-1-1-1-1-1-1 reps

Tuesday

Complete three rounds for time of:
95 pound Power snatch, 21 reps
Run 400 meters

Monday - Labor Day!

An awesome holiday!  Come have fun.  The locals will be catching up with one of the last two day's WODs.

HQ has given us:

"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Storm through for time!

Honor, Courage, Committment = sore hands.  You have it in you!

Sunday

We've been lifting and doing non-running WODs for a bit so this offer from HQ should be a nice change:

Complete three rounds for time of:
95 pound Power snatch, 21 reps
Run 400 meters

This should pop up on Tuesday for the locals.  Watch the example vid and have a great Sunday!

Straight up foot pursuit.

Saturday

Wow...This should be a fun one.

Add five reps to each exercise, each round, completing as many rounds as possible in 30 minutes of:
5 Pull-ups
10 Push-ups
15 Squats

Friday

REST!  Learn it, live it, love it!  And stretch while you're at it.  UNLESS, you're making up a day, yep we'll be here.

Get some!