Category Archives: Uncategorized

Warm Up:
5 minutes double under practice
Plus mobility

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

Location:Manhattan Beach, California, USA

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.

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

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

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

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!

Warm-up: easy mile/pose running drills

WOD:  800m run X 4
5 min active rest: 25 push-ups/ stretch

Warm-up: Mobility

5 RFT (8min cut off — but rest starts at end of 8min)

10 Pull-ups

120M run

5min Rest

x 2

3 relatively light sets of 15 reps of Skull-Crusher/Pull-overs

**Make sure there is emphasis on keeping the abs engaged and work for good full range in the shoulder.

Warm-up: Gymnastic day 2

10 min work on pistols/progressions

100 burpee-pull-ups (aka G.I. Jane)

Jog to the hill

Hill Sprints X 6

(fun fun fun…you know you love it.)

Just a reminder:

Today is the last day to register for the R.O.C. Race at a discounted price. Get on it!

ROC Race Registration:

Follow the link below to register. Make sure you register under our team name, “Karma CrossFit“. To do so, you must select “Unlimited Teams” on registration page, and then find Karma CrossFit in the drop down list of available teams.

Registration is $50 (before 9/22). The price goes up thereafter.

Our heat time starts at 9:00 AM. Make sure you select this when registering. Laura will be picking up our packets, so do not pay the extra $5.00 to have them shipped.

I found a coupon code online that saves you another $5.00: GCROCS88

Click Here to Register