Butt Burner
WOD: 5 3-minute Rounds 400 M Run Max Air Squats *Rest 3 Minutes Between Each set
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Back at Sea
This is Christian’s last week before he ships off for 4 months. Then it’s back to working out on the boat. Make sure you see him before he goes and tell him to keep up the good work. He’s been doing an amazing job in the gym lately. WOD: Skill Practice: Muscle Up *This means [...]
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You Should Always Be This Happy to Workout
WOD: 3×5 Shoulder Press @ 70% of 1 Rep Max Then… 5 Rounds * Rest 2 minutes between each round 5 Squat @ 70-80% of 1 Rep Max 3 High Box Jump
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Easy Day
Not! WOD: 400m Run 30 Wall Ball 30 V-Ups 30 Burpees 20 Wall Ball 20 V-Ups 20 Burpees 10 Wall Ball 10 V-Ups 10 Burpees 400m Run
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I Love This Shirt
WOD: 12-9-6-3 Left Arm Only Thruster 50/35 Right Arm Only Thruster 50/35 Strict Pull Ups Compliments of CrossFit Football
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Maria Danelo Horseshoe Tournament
If you guys have not signed up or heard about the Mario Danelo Horseshoe Tournament, it is this weekend. I have heard it’s a blast! If anyone is interested in going please let me know. WOD: Perform Triplet 4 Times Rest 2 minutes between bouts 5-10-15 Shuttle Then: 40 Mountain Climber 20 Tuck Ups 10 [...]
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Code 3 Competition
If any of you guys have thought about or had an itch to compete in a Crossfit Competition here’s your chance. Code 3 if putting on a sweet South Bay Throwdown that will have 3 different levels so EVERYONE can do it. There will be advanced intermediate and beginner levels. It’s not until August so [...]
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Hard Work Pays Off
Highlight of my day was watching Tara and Erika battle during the deadlifts. They started at 205 and worked there way all the way up to 225, way to go girls!!! And here is Xstian getting yet another PR. Keep it up dude. WOD: Gymnasty Work 21-15-9 Perfect KTE Dips (rings for guys/bar for girls) [...]
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5:00AM is a GO
Yes, I really am starting a 5:00am class that will start tomorrow morning. It will be twice a week Monday and Wednesday. Make sure to get some espresso on the way! WOD: CrossFit Total 1RM Back Squat 1RM Press 1RM Deadlift
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Older Posts Yeah! There are more posts, check them out.
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Give us a call: 310-692-4439
Or shoot us an email: ricky@heydayfitness.com
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