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Forget everything you know about working out. The repetitive weight machines. The uninspiring physical trainer. The overcrowded spin classes you keep skipping. The oily dude ogling his own reflection. This is CrossFit — elite fitness and strength conditioning for anyone serious about getting into shape. Physically and mentally.
CrossFit challenges you with workouts that combine variety, intensity, and functional movements that translate to your everyday life. It’s seriously intense. And seriously fun. So get off that elliptical machine and check it out. Read more about CrossFit Long Beach | Get Started
Workout Of The Day
Wednesday, July 28, 2010
"Jackie"
For Time:
1000 meter Row
50 Thrusters - 45lbs
30 Pullups
Tuesday, July 27, 2010
Deadlift 3-3-3 then 12-9-6
AMRAP for 10 Minutes:
5 Pull-ups
10 Push-ups
15 Squats
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Top Photo: Congrats to Melissa for getting her dead-hang pull-ups! Watch the video of Melissa & Julia.
Bottom Photo: Congrats to Michele for getting her strict chin-up! Watch the video here.
Strong Girls Rock!
Monday, July 26, 2010
Back Squat 5-5-5
7 Rounds for time of:
3 Cleans - 205# (men)/135# (women)
4 Ring handstand push-ups (men), 4 regular handstand push-ups (women)
Sunday, July 25, 2010
Rest Day!
Saturday, July 24, 2010
Shoulder Press 5-5-5 reps
For time:
Run 1200 meters
63 Kettlebell swings, 1.5 pood
36 Pull-ups
Run 800 meters
42 Kettlebell swings, 1.5 pood
24 Pull-ups
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups
Friday, July 23, 2010
Front Squat 5-5-5
Back Squat - 1 set of 15
Complete as many rounds as possible in seven minutes of:
315# / 205# pound Deadlift, 7 reps
20 meter Sprint
14 One legged squats
21 Double-unders
20 meter Sprint
Thursday, July 22, 2010
5k Run or 5K Row or 20k bike
Bring your Bike and helmet.
Wednesday, July 21, 2010
3 rounds for time of:
30 toes-to-bar
21 ground to overhead - 95#/65#
Tuesday, July 20, 2010
Deadlift 3-3-3-12-9-6
3 rounds for time of:
30 push ups
1 rope climb
21 Overhead squats - 95#/65#
1 Rope climb
Monday, July 19, 2010
Back Squat 5-5-5 reps
3 rounds for time of:
10 burpees box jumps - 32 inch box
5 rope climbs men/3 rope climbs women
