Category Archives: Uncategorized

Friday 5-4-12

Warm-up: CrossFit

WOD:

A.  30 min build to heaviest TGU.  Or work on skill

B.  Suicide sprints: 10 & back/20 & back/ 30 & back

Rest 60s
X 6

Posted by Katy in Uncategorized 1 Comment
Wednesday 5-2-12

Warm-up:

Mobility

WOD:

A.  Overhead Squat 15min build to a heavy single.

B.   1 mile time trial

Posted by Katy in Uncategorized 4 Comments
ALERT! RE: BEER AND BURPEES

Due to the crappy weather we are not having a bbq.  Whatever you bring needs to be ready to eat. 

Posted by Katy in Uncategorized Leave a comment
Remember there is no 7pm tonight. Olympic lifting class at 7. Thursday 3-1-12 Benchmark Thursday!

You guys know the drill.  It is so much better when you walk in knowing what you’re doin.

Posted by Will in Uncategorized 12 Comments
Wednesday 2-29-12

Warm-up: Gymnastic day 1

Open workout 11.1

10min Amrap

15 power snatches 75/55

30 double unders

Posted by Will in Uncategorized 11 Comments
Monday FunDay 2/06/12

Warm Up:
5 minutes double under practice
Plus mobility

40,25,10 rep rounds for time:
Push Ups
Double Unders
Chin Ups


-posted from Katy’s IPad using evil monkeys

Location:Manhattan Beach, California, USA

Posted by Katy in Uncategorized 8 Comments
(Make-up) Monday 1-30-12

We will treat today like “Benchmark Thursday”.  Here is a free day to make up a benchmark workout that you missed throughout the month or maybe your CrossFit total (we will do USAW total tomorrow).  So maybe you missed “Kelly” and want to make it up, or “Fran”, whatever.  Let’s get in there and get after a benchmark for the this Challenge.

————–

Here is an article from T-Nation to help you better understand “Tempo Training”.  It is pretty simplistic, but accurate.

Posted by Will in Uncategorized 10 Comments
Monday 1/23/12

Warm -Up: Kettlebell

A. 15 minutes to a heavy 3x dead lift
B1. Ring L pullup ladder 1-5 x 3
B2. 3 minute max distance prowler push 160/90#

-posted from Katy’s IPad using evil monkeys

Location:Manhattan Beach

Posted by Katy in Uncategorized 15 Comments
Karma CrossFit Video

Hey Karminions!

check out this great video that Wod Gear put together for us as part of their Life Inside the Box program. Use the link below to access the video. Lets show Wod Gear some support by leading people to their site until we get the video on ours. Thanks again to everyone for being so rad!!!

http://www.wodgearclothing.com/blogs/life-inside-the-box

Posted by Nicole in Uncategorized 1 Comment
Friday 111223

Warm-up:mobility
WOD: Hopper deck.

Each class will elect 1 person to draw a card from the hopper deck and that will be the WOD.

You must choose, but choose wisely!

Posted by Katy in Uncategorized 5 Comments