It won't make you go faster, but it looks delish. What did it look like before? Check it here...

Today's Workout

Francy

3 x
40 Double Unders
15 Thrusters (95lb/65lb)
15 Pull Ups

"Get them when they are young. If you have a choice, it's better to start training your goats when they are still kids. They will not be as stubborn and will have the ability to adjust to you easier. The best time to start training a goat is right after...

And don't forget to reward your goat.

Today's Workout

OHS
5-3-1-1-1

For Time:
4 x
250m row
15 OHS (45/30)


Cash Out:
Train your (gymnastic) goat:
Dips
Pull Ups (strict, kipping, butterfly)
Push Ups
Handstands (hold, HSPU, walking)

The beach at Santa Monica, down the road from CrossFit LA.

Today's Workout

Ladder Up

A then B

A
1 Squat Clean (40/30)
1 Double Under
2 Squat Cleans
2 Double Unders
etc

7 minute cut off
1 min rest

B.
1 Dumbbell Push Press (17.5 /12.5)
1 Box Jump 24"
2 Dumbbell Push Press
2 Box Jumps

7 minute cut off

Cash Out:
30 Knees To Elbows

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Today's Workout

Tabata this

20 seconds work / 10 seconds rest x 8 of each:

Squat
Rower
Pullups
Sit-ups
Push-ups

One minute rotation break between exercises.
Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals.
During the one minute rotation time allowed the clock is not stopped but kept running.
The score is the total of the scores from the five stations.


Cash Out:
Monkey bar play
Stretch

Anytime, anyplace, anywhere. Do you visit CrossFit gyms as you travel around? With more and more popping up (73 last count), chances are you will get to 'Box Jump' around the country and around the world.
Check where the latest affiliates are here. Pop in and say hi. We will take your breath away.

Today's Workout

Jackie

For Time:

1000 metre row
50 thrusters 20kg
30 Pull Ups

CrossFit Kids. Be the best you can be. Classes start Monday 26th July 2010.
Ashley with Jeff at CFK HQ - Romana USA.

Today's Workout

Deck Of Cards

Hearts
Turkish Get Ups (20/15)
Diamonds
Toes To Bar
Clubs
Pistols - per side
Spades
Tucks (sit ups)

Ace = 10 Pull Ups
Joker = 20 burpees

Practicing pull ups, hangs and holds can improve your back strength by enabling you to deadlift more before your grip gives out.

"Your back can only lift what your hands can hold.". Mark Rippetoe

Today's Workout

Air Force WOD

20 Thrusters
20 Sumo-high pulls
20 Push Jerks
20 Overhead squats
20 front squats
~For every minute on the minute you have to perform 4 burpees.

Today's Workout

Cindy

AMRAP in 20min
5 Pull Ups
10 Push Ups
15 Squats

Cash Out:
200m Farmers Walk

We need it, so here it comes. Trial yoga class tonight at 7pm.
Flexibility, agility, suppleness. Ahh, unravel your body, stretch and regain movement.
Yoga with Amber.

Today's Workout

10 x
6 Thrusters
6 Push Ups
6 Toes to Bar

Cash Out:
3 x max hold handstand