"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
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Contact Us
- Call: _714 -_720 -_7239E-mail: info@crossfitmarina.com
When We Do It
- CrossFit Marina Organized Workouts:Monday-Friday 05:30, 06:00, 06:30, 08:15, and 09:15 (Please come at class time only!!). If you're late please workout at the next class! Monday - Thursday 4:15, 5:15 and 6:15 pm. Friday 4:15 and 5:15 pm Saturday 08:00 and 09:00. We are closed Sundays.
Cost
- Monthly or Daily -On a Drop-In basis: $20.00. Monthly Unlimited visits are: $170.00
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« September 2006 | Main | November 2006 »
Halloween
HAPPY HALLOWEEN!!!
Clean 1-1-1-1-1-1-1-1-1-1 reps
Monday
For time:
Run 1200 meters
9 Pull-ups
95 pound Thruster, 9 reps
Run 800 meters
15 Pull-ups
95 pound Thruster, 15 reps
Run 400 meters
21 Pull-ups
95 pound Thruster, 21 reps
Sunday
REST DAY!!!
Yes we all deserve it. Enjoy your day of rest.
See you tomorrow!
Thursday
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Wednesday
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Tuesday
Five rounds for time of:
135 pound Deadlift, 15 reps
Run 400 meters
15 GHD Sit-ups
Monday
For time:
Run 400 meters
21 L-Pull-ups
21 Handstand push-ups
Run 400 meters
15 L-Pull-ups
15 Handstand push-ups
Run 400 meters
9 L-Pull-ups
9 Handstand push-ups
Sunday
Enjoy your rest day and we will see you in the morning.
Friday
Front Squat 3-3-3-3-3-3-3 reps
Thursday
"FRAN"
21-15-9
Thrusters
Jumping Pull ups
For Time:
Wednesday
For the Ladies:
5 Rounds
400 meter run
5 Shoulder Press
5 Push Press
5 Push Jerk
For Time:
For the Men:
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
For Time:
Tuesday
For the 6:00 class:
Weighted Pull-ups 1-1-1-1-1-1-1-1-1-1 reps
For the Ladies:
10 Jumping Pull ups
10 Push ups
10 Knees to Elbows
10 Walking Lunges (each leg)
10 Dips
10 Rounds for time:
Great Job Val!!!!!!!
Monday
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Congratulations are in order for Val. She finished her half marathon (13.1 miles) in 1:59::27 fantastic job Val!
Friday
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Thursday
An old friend of a WOD today. Make sure and get a nice warm up for those shoulders; and a quality slow stretch afterward.
"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Recognize this CF star?
Wednesday
For time:
20 inch Box jump, 50 reps
Rope climb, 5 ascents
1.5 pood Kettlebell swing, 50 reps
50 sit-ups
40 pound dumbbell Hang power clean, 50 reps
800 meter Run
50 Back extensions
Tuesday
Push Jerk 3-2-2-2-1-1-1-1-1 reps
Post loads to comments.
Monday
0600 guys will do:
"Annie"
50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups
For time!
0530 and 0800 Folks will do:
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
A veritable metabolic fun zone. Pace yourselves and have some fun!
Sunday
Rest... your hard worked "parts". Have a nice healthy home made meal. Exercise your brain. Get a nice 8 hour block of sleep. Then come on back and play!
Saturday
It's a max body weight BENCHMARK day. Lets have a nice mellow warm up and then run some good numbers drills to see where we're each at right now:
3 sets of Max Pull Ups
100 Push ups for Time
50 squats rest 1 minute
35 squats rest 1 minute
20 squats rest 1 minute
5 Minutes of Sit Ups
30 Back Ext
Good one for a Saturday, come have some fun!
Friday
Three efforts for time of:
Run 800 meters or 900 meter Row
Post your time:
Thursday
Deadlift 2-2-2-2-2-2-2-2-2-2 reps
Wednesday
Three rounds for time of:
95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds
Tuesday
Back Squat 2-2-2-2-2-2-2-2-2-2 reps
Monday
Nasty Girls?! Forget the name, just watch the video then do it! Squats, Muscle Ups, Hang Power Cleans. All the usual subs apply: pull ups and dips for the muscle ups. Jumping pulls if you like.
Early guys will do the back squats today. We'll save the Nasty Girls for manana. Have fun and make sure and stretch well!
Sunday
OK, now you can rest. All of you. Feet up, nice cool drink and a friend to watch the game with, or ride a bike, go read or meditate. Just relax a bit.
