CrossFit Heyday Elite Fitness | South Bay CrossFit | San Pedro CrossFit http://heydaytraining.com CrossFit Heyday | San Pedro CrossFit Gym | Fitness | South Bay Wed, 08 Feb 2012 07:21:23 +0000 en hourly 1 http://wordpress.org/?v=3.1.1 A Pat Nap http://heydaytraining.com/a-pat-nap/ http://heydaytraining.com/a-pat-nap/#comments Wed, 08 Feb 2012 07:21:23 +0000 Ricky http://heydaytraining.com/?p=4027 Patrick napping after a wod. Hard Workout make pat tired.

WOD:

4 Rounds

400m Run

10 Jerks #135/#85

21 Hand Release Pushups

]]> http://heydaytraining.com/a-pat-nap/feed/ 0 Beautiful Sunrise to Start Your Day http://heydaytraining.com/beautiful-sunrise-to-start-your-day/ http://heydaytraining.com/beautiful-sunrise-to-start-your-day/#comments Tue, 07 Feb 2012 04:27:46 +0000 Ricky http://heydaytraining.com/beautiful-sunrise-to-start-your-day/ Attention there is no 6:00am open gym tomorrow morning!!! We will resume on Thursday.

Guys and gals please help up take care of the equipment, it’s really your equipment so please treat it well. Don’t let the jump ropes get knotted!!! It ruins the wire and please hang them up the right way, or I will kill you. :)

Thanks,

Management

WOD:

Perform AMRepsAP in 20 minutes
** Rotate stations every minute. The rest also counts as a station! Enjoy!

Walking Lunges
Double Unders
HSPU
Thrusters*95 *65
KBS 53* 35*
… and Rest

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]]> http://heydaytraining.com/beautiful-sunrise-to-start-your-day/feed/ 0 Family http://heydaytraining.com/family/ http://heydaytraining.com/family/#comments Mon, 06 Feb 2012 01:51:51 +0000 Ricky http://heydaytraining.com/family/ Pop and son…. Family is the best!

WOD:

5 Rounds

15 OHS
10 Burpees
200m Run

]]> http://heydaytraining.com/family/feed/ 0 Ginger’s http://heydaytraining.com/gingers/ http://heydaytraining.com/gingers/#comments Fri, 03 Feb 2012 05:32:08 +0000 Ricky http://heydaytraining.com/gingers/ My friend sent me this picture and I think it’s pretty dang awesome and thought I should share it with y’all.

WOD:

“Kelly”

5 Rounds

400m Run
30 Box Jump
30 Wall Ball

]]> http://heydaytraining.com/gingers/feed/ 0 Ladies Night http://heydaytraining.com/ladies-night/ http://heydaytraining.com/ladies-night/#comments Thu, 02 Feb 2012 06:31:07 +0000 Ricky http://heydaytraining.com/ladies-night/ Ladies representing at the 6:30am class. Woot woot.

WOD:

3 Rounds
5 min AMRAP
3 Power Cleans (155,115)
15 Double Unders
*** Rest 1 minute between rounds.

]]> http://heydaytraining.com/ladies-night/feed/ 0 Who’s Your Valentine http://heydaytraining.com/whos-your-valentine-2/ http://heydaytraining.com/whos-your-valentine-2/#comments Wed, 01 Feb 2012 06:58:12 +0000 Ricky http://heydaytraining.com/whos-your-valentine-2/ WOD:

“Heartbreaker”

12-9-6
Hang Power Snatch #135 #85
Toes 2 Bar

** Run 200m each set.

]]> http://heydaytraining.com/whos-your-valentine-2/feed/ 0 Finish With a Bang http://heydaytraining.com/finish-with-a-bang/ http://heydaytraining.com/finish-with-a-bang/#comments Tue, 31 Jan 2012 05:09:04 +0000 Ricky http://heydaytraining.com/finish-with-a-bang/ WOD:

5-5-5-5-5

Shoulder Press

Then:

Amrap in 7
10 DB Sea Saw Shoulder Press
10 Ground to Squat
10 Hollow Rock

]]> http://heydaytraining.com/finish-with-a-bang/feed/ 0 Bye Bye January http://heydaytraining.com/bye-bye-january/ http://heydaytraining.com/bye-bye-january/#comments Mon, 30 Jan 2012 05:36:06 +0000 Ricky http://heydaytraining.com/?p=3995 WOD:

AMRAP in 20 minutes

Run 1 mile

Then, with the time left complete as many rounds of “Cindy” or “Mary” as you can.

]]> http://heydaytraining.com/bye-bye-january/feed/ 0 A Little Mystery… http://heydaytraining.com/a-little-mystery/ http://heydaytraining.com/a-little-mystery/#comments Fri, 27 Jan 2012 05:21:19 +0000 Ricky http://heydaytraining.com/?p=3991 I’m keeping today’s WOD to myself. Show up if you dare.

 

]]> http://heydaytraining.com/a-little-mystery/feed/ 0 Bromobility http://heydaytraining.com/bromobility/ http://heydaytraining.com/bromobility/#comments Thu, 26 Jan 2012 06:46:20 +0000 Ricky http://heydaytraining.com/?p=3985 WOD:

Skill Practice:
Muscle Ups
Kipping Pull-Ups
Ring Dips

Then….

8 200m Sprints
90 sec Rest

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