CrossFit Marina - Huntington Beach, CA

Wednesday

Ten sprints for time:

Run 100 meters

Post best and worst time to comments.

Tuesday

Kid's Crossfit 5:30pm @ Group workout at 6:00pm

"Josh"

For time:
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups

Post time to comments.

Enlarge image

SSG Joshua Hagar, United States Army, was killed Thursday February 22 in Ar Ramadi, Iraq. Our thoughts, prayers, and condolences go out to Josh's friends and family. Fair Winds, Josh.

Monday

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Sunday

Rest Day!

Mike from Idaho swings about six feet from a lower bar to a higher bar.  NOT easy.

Saturday

400 M eter run

10- Ball Slams

10- Box Jumps

10- Push ups

10 Walking Lunges

5 Rounds

Friday

It's a bittersweet day around here.  We are sad to see Christy leave, but stoked for her as she opens  her new affiliate at CF Rancho Santa Margarita!

We'll miss you Christy, best of luck to you!

And a nice little going away WOD will fire us up:
For time:
30 Handstand push-ups
10 Pull-ups
20 Handstand push-ups
20 Pull-ups
10 Handstand push-ups
30 Pull-ups

Have a great day!

Thursday

Deadlift 1-1-1-1-1-1-1 reps

New- Tuesday and Wednesday Group Workouts 5:30 & 6:00 pm

And for the morning crew:
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.

If you're catching up it'll be three 800m runs (or rows of 1K).

Remember, FORM!  Use a ball for your squats.  Do knee push ups unless you can keep a good plank all the way on your push ups.  Try to keep that chin up and sit up tall on your Abmat sit ups.  And most important - Have fun!

Tuesday

Tuesday Group Workouts 5:30 & 6:00 pm

Crossfit Marina Kids:

200 meter run

10 long jumps

20 push ups

30 sit ups

4 cartwheels

3 rounds for time:

Three rounds for time of:
Run 800 meters or Row 1000 meters
Rest 2 minutes

Monday

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Here are two vids of Back Squat and DL efforts.  Download MOV02172.AVI and  Download MOV02189.AVI (proving just about anyone can do this stuff!)  The shoulder Press was a PR too but the camera girl was swinging on a rope when history was made...

Sunday

Rest Day!!!

Enjoy your day of rest and we will see you Monday.

New Classes:

Tuesday & Wednesday 5:30 & 6:00 PM

Thanks C. Netley for your baby pic.  You were one tough kid!

Saturday

"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.

Friday

10 Long Jumps

20 Walking Lunges

5 Pull ups

10 Push ups

7 Rounds for time:

Thursday

"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

Set up three bars and storm through for time

Wednesday

5:30 pm

Kids Crossfit

5 Rounds

Run 200 M
10 Shoulder Press ( 10-15# DB)
10 Push Press
10 Push Jerk

Wednesday

I know, I know.  "What's the sub for this painful looking creation?!"  Fear not you finely tuned instrument of athleticism; it's shoulder presses and knees to elbows!

Have fun and be safe!

For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

Tuesday

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Saturday

Run away...run away...!

A little haiku for your WOD:

Run a quick 10K
You will feel like a gazelle
Go take some motrin

Have a great day!  This guy made Denise's a good one.

Friday

For the love of all that is good!  What is this?!  Is this that petite, nice quiet woman who does L-Sits and Handstands with ease?  Again?! At the top of my rope...?!

Jean, you rock!!!  You people are getting out of control around here.  Denise is putting somethin' in the water I'm telling ya.  You guys motivate!

Now, back to work everyone, 'cause it's:

TGI-"Jackie"!
For time:
1000 meter Row (or 800 run)
45 pound Thruster, 50 reps
30 Pull-ups

Let there be no "slackage" today kids!

Thursday

A nice easy day... NOT!!!  You'll love this.

4 rounds for time of:
20 pound Wallball, 25 shots
Walking lunges, 100 feet (Ray...sorry)
15 foot Rope climb, 3 ascents

Get some!

Wednesday

Back squat 5-5-5-5-5 reps.

Big weight day!  Remember to get that bar staged low on your shoulders, elbows up to help make a nice platform for the bar.  Keep your chest up and settle down into the squat slowly, this isn't an air squat.  Experiment and find the best foot placement as you up the weight each set.  Make sure your knees are tracking out toward your toes and not at some unstable angle.

And keep that back arch; fight to keep your hips tilted forward and your butt out throughout the lift.

Have fun!

Tuesday

200 Meter run

21 Box Jumps

21 Knees to Elbows

21 Wall Balls

400 Meter run

15 Box Jumps

15 Knees to Elbows

15 Wall Balls

800 Meter run

9 Box Jumps

9 Knees ro Elbows

9 Wall Balls

For Time:

Monday

Muscle Up Monday!  (or 120 x 120 Pull Ups and Dips)  And the standard was set as Brent nailed his first muscle up!  Download MOV01928.AVI  We were stoked to catch it on video.  He tried several warm up moves and then propelled himself with a nicely timed kip.  This was after his WOD of DL's and 800m runs...  Congrats Brent.

The rest of it was a mix of the Dirty Dozen leftovers from Saturday, along with a row/squat extravaganza that Denise brewed up.  Carol, as usual, smiled her way through it!

Great job everyone.  Roberta get well soon!

Sunday

Rest Day!

Get some rest and we will see you Monday.

Saturday

Saturday Fun!

400 meter run

25 Weighted Walking lunges

20 Pull ups or 40 Jumping pull ups

50 Box jumps 20 inch box

20 Double-Unders or 60 singles

25 Ring dips or 50 jumping ring dips

20 Knees to elbows

30 KB swings

30 Sit-ups

30 Hang squat cleans

25 Back extensions

30 Wall balls

3 rope climbs or 6 rope pulls

For Time:

Friday

For time:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters

Thursday

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups