CrossFit Heyday Elite Fitness | South Bay CrossFit | San Pedro CrossFit

Butt Burner

Ricky — Fri, 18 May 2012 04:50:11 +0000

WOD:

5 3-minute Rounds
400 M Run
Max Air Squats
*Rest 3 Minutes Between Each set

Back at Sea

Ricky — Thu, 17 May 2012 04:13:24 +0000

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 if you have yet to achieve a pull up and/or dip then you will be working pull ups / dips on the bar and rings.

Then, 500m Row for Time

You Should Always Be This Happy to Workout

Ricky — Wed, 16 May 2012 06:44:00 +0000

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

Easy Day

Ricky — Tue, 15 May 2012 07:34:59 +0000

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

Grandstand

Ricky — Mon, 14 May 2012 06:57:45 +0000

WOD:

4 Rounds for time:

10 one-armed snatch #70/35

200 ft sprint

I Love This Shirt

Ricky — Fri, 11 May 2012 04:26:06 +0000

WOD:

12-9-6-3
Left Arm Only Thruster 50/35
Right Arm Only Thruster 50/35
Strict Pull Ups

Compliments of CrossFit Football

Maria Danelo Horseshoe Tournament

Ricky — Thu, 10 May 2012 06:20:50 +0000

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 Pistols or Weighted Lunges

Code 3 Competition

Ricky — Wed, 09 May 2012 04:02:49 +0000

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 you guys have plenty of time to prepare for it.

WOD:

Benchmark B
“Helen”

3 Rounds
400m Run
21 KbS 53/35
12 Pull Ups

Hard Work Pays Off

Ricky — Tue, 08 May 2012 04:18:18 +0000

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)
Perfect Hollow Rocks

5:00AM is a GO

Ricky — Sun, 06 May 2012 23:00:10 +0000

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