Jun 29, 2012
Please note, the time for our tomorrow’s workout (Saturday) has changed! For safety concerns due to the current heatwave, we are shifting from 10am to 9am. This should make a big difference (the heat index should be in the 80 vice high 90’s).
We are meeting at 0900 at Forest Hills park, come join us for this free community workout!
Skill: Kettlebell Swing
Work: In teams of three, accumulate as many kettlebell swings as possible in 12 minutes. Only one person may swing the kettlebell at a time. In order to rotate, one of the resting team members must complete a series of shuttle sprints.
Score is total number of kettlebell swings.
Core: Plank Holds & L-Sits
http://youtu.be/tVEReOq5Jgs
Jun 28, 2012
Free park workout this Saturday, June 30, at Forest Hills park at 10 a.m. Hope to see you there!
Today is a make-up day. Priority is to do the CrossFit LA Baseline workout if you have not done it this week. If you have, then makeup a recent workout of your choice.
Jun 25, 2012
Free park workout this Saturday, June 30, at Forest Hills park at 10 a.m. Hope to see you there!
Mobilize: Overhead Position
Strength: Press, 3-3-3-1-1-1
Work: 8 min, as high as possible:
Ascending ladder of KB swings (heavy) and DB thrusters.
You do 1 KB swing/1 DB thruster, 2 KB swings/2 DB thrusters, etc. until 8 minutes is over. This is continuous, not “on the minute.” Aim to hit round 10/10 or higher!
Jun 24, 2012
Mobilize: Hip Capsule
Strength: Deadlift, 3-3-3-1-1-1
Work: “Crossfit LA Baseline”
For time:
- 500m row
- 40 squats
- 30 sit ups
- 20 push ups
- 10 pull ups
Compare to May 1.
Jun 22, 2012
NO park workouts tomorrow – enjoy the first weekend of summer! It’s a perfect weekend to go tubing or run through some sprinklers.
We’ll have something to make you sweat next weekend.
