"Helen"3 rounds for time of
400m run
21 x kettlebell swings (24/16 kg)
12 pull ups
Enlarge image photo from crossfit.com
Valley CrossFit at the Southern California Regional.
The Bio Mechanics of Squat Depth
Party with Helen!! Thursday starting at 5:30pm, athletes will do Helen in waves of 4 to 6. Hang around for some food and Read more »
5 rounds for time of:
25 squats
400m run
25 push ups
Thursday night with Helen: It starts at 5:30pm on Thursday and last until everyone has a chance to complete Helen (only if you want), eat and drink and whatever else you do at CrossFit. Bring your friends. A jumper will be there for Read more »
Complete as many rounds as possible in 15 minutes of:
10 dead lifts (185/105 lbs)
10 bar facing burpees
...William and Jeff with Dave Castro, HQ Director of Training
Thursday night with Helen: It starts at 5:30pm on Thursday and last until everyone has a chance to complete Helen (only if you want), eat and Read more »
All classes meet at ASH Track4 x 800m run
rest 3 minutes between each
Enlarge image
June 26th is international hand stand day - do a hand stand now!
Follow Women of CrossFit = Strong on Facebook. Meg post some great videos and info. Her quotes and thoughts through out the day are inspirational and anything but generic. Read more »
Gymnastics LadderComplete as many rounds as possible in 15 minutes of:
2, 4, 6, 8...
pull ups
push ups
sit ups
squats
...perfect kettle bell swing
Foundations Class this Saturday at 9am will cover deadlift, sumo deadlift high pull & cleans. This makes up what we call "Foundations III". New members need to attend this Read more »
For time:
50 x 1 arm kettle bell clean (24/12 kg)
800m run
50 x 1 arm kettle bell clean
800m run
50 kettle bell swings
...the 5:30am beauties
Kettlebell Clean, Jeff Martone (CFJ Preview) [wmv][mov]
TJ Murphy and Hamstring Stiffness
Snatch Position
For time
200 double unders
50 x over head squat (95/65 lbs)
50 pull ups
run 1 mile
...Billy catching a handstand in Costa Maya, Mexico.
"You know you're a CrossFitter..." Read more »
3 rounds for time of:
400m run
20 x box jumps (24/18")
20 wall balls (20/10 lbs)
...William judging the the 1st WOD of day 1 at the South Central Regionals - 1k run, 30 hand stand push ups, 1k row
South Central Day 3 Video
This Saturday @ 9am FOUNDATIONS CLASS!!! It better be Read more »
Squat clean
3-3-3-3-3-3-3
...Jeff judging the Women's competition at the South Central Regional CrossFit Games
Regional Update 4.2 - video [wmv] [mov]
South Central Day 2 Read more »