SATURDAY 110521

Power Clean 3-3-3

Find your 3 rep max.

3 rounds for time of:
95-lb Push press, 15 reps
95-lb Overhead Lunge, 15 reps
30 Double unders

THURSDAY 100519

Shoulder Press 5-5-5

Find your 5 rep max.

4 x 400m sprints

Rest same amount of time as previous sprint.
Record time for each 400m sprint and total time.

Paul joined us today from CrossFit Crystal City in Alexandria, VA.  Great job Paul!!!

Tuesday 110517 Snatch Fun take 2

Since we skipped the snatch metcon WOD last Tuesday, we're going to knock it out this time.

Back Squat
5-5-5
Establish a 5RM

Then
For Time:
12 Squat Snatches 75/45
15 Push-ups
12 Hang Squat Snatches
15 Push-ups
12 Power Snatches
15 Push-ups
12 Hang Power Snatches
15 Push-ups

Don't end up skinny-fat...

Check out this post: http://www.crossfitsouthbay.com/2011/05/skinny-fat/

CrossFit South Bay | Hermosa Beach, CA- Skinny Fat

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Tuesday 110509 - Snatch Fun

Snatch
5-5-5
Establish a 5 RM. Focus is on solid form.

For Time:
12 Squat Snatches 75/45
15 Push-ups
12 Hang Squat Snatches
15 Push-ups
12 Power Snatches
15 Push-ups
12 Hang Power Snatches
15 Push-ups

Post loads and total time.

SUNDAY 110508

Overhead squat 5-5-5
Front squat 3-3-3
Back squat 1-1-1

Try to go heavier every set, working up to a PR on 1RM back squat.

Steve
Angela
Nickole
Marlene
Imran
Mary
Neil
Tyler
Henry

Chris - CF Games Prep (x3)

Snatch 1-1-1-1-1

AMRAP20
15 Overhead squats (115-lb)
10 knees to elbows
5 handstand push ups

Isabel
30 reps, squat snatch for time (95-lb)

SATURDAY 110507

"JEREMY"

Three rounds, 21-15-9 reps, for time of:
95/65 pound Overhead squats
Burpees

Nickole 6:20 (55)
Marlene 6:28 (25)
Henry 7:06
Dave 14:31
Tyler 7:55
Chris (115) 8:19
Travis (75) 6:30
Steve (85) 5:40
Angela (25) 6:19
Neil (95) 8:10

"GRIFF"

800m run
400m backwards run
800m run
400m backwards run

Neil 12:05
Lilly 21:05
Chris 10:20
Dave 11:10

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THURSDAY 110505

"ANGIE"

100 pull ups
100 push ups
100 sit ups (an mat)
100 squats

Neil 14:23
Travis 14:59
Chris 15:12
Nora 15:23*
Nickole 16:30*
Mary 16:41*
Angie 17:55*
Henry 20:26*
Imran 20:42*
Steve 22:36 (unbroken)
Willie 23:53*
Sean 21:20*

Thanks for this one Park City Steve...!!!

Tuesday 110503

"Grace"

30 Clean & Jerks for time 135/95

Post time.

How to Sign-Up for Foundations Class 11.3

If you want to attend our Foundations class on Saturday 7 May 10:00-14:00...

 

email us at crossfityongsan[at]gmail.com with:

First Name
Last Name
Sex
Age
Date of Birth
Email address
Cell phone number
Total CrossFit experience
Month and year that you first joined our classes

Once you are signed up, read the CrossFit Journal articles posted down the right side of the website starting with "What is Fitness?" to get familiar with CrossFit concepts.

Once you 'graduate' from Foundations you can move into the regular TUE/THU/SAT classes.  If we feel you aren't quite ready for the demands of CrossFit, you will be recycled into the next available Foundations class.

CF Games Open WOD 11.6 results SATURDAY 110430

	AMRAP in 7 minutes: Thrusters & Chest To Bar Pullups
	CrossFit Yongsan Men
	Last Name	First Name	TH	PU	Total	As Rx'd
1	Eubanks	Chris	54	45	99	As Rx'd
2	Kim	David	45	40	85	As Rx'd
3	Casey	Neil	45	33	78	As Rx'd
4	Barriger	Steven	45	31	76	As Rx'd
5	Bruhjell	Steve	32	30	62	As Rx'd
6	Moore	Pat	30	29	59	As Rx'd
7	Perkins	Michael	30	24	54	As Rx'd
8	Ochoa	Guiellermo	18	13	31	As Rx'd
9	Chatriwala	Imran	9	5	14	As Rx'd
			TOTAL:		513
	CrossFit Yongsan Ladies
	Last Name	First Name	PC	TB	Total	#	Band
1	Ochoa	Angie	56	45	101	45	Green
2	Alfazar	Marlene	45	45	90	45	Brown
3	Diehl	Nickole	45	30	75	65	Red
4	Chatriwala	Mary	38	30	68	65	Green
5	Dougherty	Danielle	30	30	60	65	Green
6	Perkins	Lillian	30	29	59	65	Green
7	Bruhjell	Angela	22	18	40	65	Brown
			TOTAL:		334