REMINDER! We will be closed Saturday for the competition at OffShore CrossFit! Come out and support our athletes!

Monday July 4th we will be closed as well.

Have a fun and safe holiday weekend everyone!

Conditioning:

For time:

25 Toes-to-bars

10 Hang Power Cleans, 135/95 lbs

30 Wall Balls, 20/14 lbs

Run, 1000 m

30 Wall Balls, lbs

10 Hang Power Cleans

25 Toes-to-bars

 

Accessory:

Parallette Push-ups: 5×6-10

Dumbbell Push-up +Row: 5×2 (Push up, right arm row, left arm row is one rep)

Russian Twist: 4×30

July 1, 2016

WOD for Friday 7/1/216

REMINDER! We will be closed Saturday for the competition at OffShore CrossFit! Come out and support our athletes! Monday July 4th we will be closed as […]
June 30, 2016

WOD for Thursday 06/30/2016

Strength:  Back Squat 10-10-10   Conditioning: 7 rounds for time of: -5 Thrusters, 115/75 lbs -20 Double Unders -2 Wall Walks  
June 29, 2016

WOD for Wednesday 6/29/2016

Skill: Box Jump : Max Height A single max effort Box Jump for total height. Conditioning: Every 1 min for 10 mins, alternating between: E: Bear […]
June 28, 2016

WOD for Tuesday 6/28/2016

Strength: Strict Press 3-3-3-3   Conditioning: “Randy” For time: 75 Power Snatches, 75/55 lbs   Randy Simmons, 51, a 27 year LAPD veteran and SWAT team […]