Rest Day 7/29/12

The Rock ‘n’ Roll Dreams of Duncan Christopher

An American independent comedy film produced by our very own Ryan & Gillian Fritzsche. If you are looking for something really funny to watch this Sunday night, pick up this movie on itunes. I loved this film, it was so corky and original!!

The Box is closed today!

If you are in need of a great work out come down to Manhattan Beach at 9:30am for a FREE WOD and stay for a Paleo PotLuck. Remember, BYOB and BYOF and bring your friends and family. This is going to be so much fun!!

Beach WOD 7/29/12

Dynamic Flexability

Warm Up – Tabata Squat Jumps

3 Round Race of 20 USSR KBS (16k/12k)/ 30′ Crab Walk (No Clock)

KB Grace – 30 Reps Race of 2 Arm Clean & Jerk (24k/16k) (No Clock)

Team Tug-A-War

6 replies

Coach TamBot says:
07/28/2012 at 9:10 PM

Yes, we will be there rain or shine. We are crossfitters afterall
Reply
KurtRod says:
07/29/2012 at 12:45 PM

Sqt – 5 reps x 5 sets @ 235#
Press – 5 reps x 5 sets @ 115#
Reply
dariel31 says:
07/29/2012 at 7:22 PM

It was a great time with amazing company. We had a lot of fun events. The tug of war, beach Fran, the fireman shuffle, and much more plus the best food on earth. Already looking forward to the next beach wod. I had a blast.
Kettle bell grace with 16kg bells 1:20.
I have to clean up my kb cleans.
Reply
- Coach TamBot says:
  07/29/2012 at 8:10 PM
  
  I agree Dariel!! What an amazing day!
  
  We were WODding all day long!! The food was great and the company was even better!! I love you guys..
  Reply
coachcanadan says:
07/29/2012 at 11:05 PM

What a great day! I had a blast hanging and playing with all of y’all. Good food, good people, good times.

I did a KB grace with two 16kg KBs, 30 with right, 30 with left, the whole thing unbroken. Not sure of the time, somewhere in the 1:20-1:40 range I’m guessing.

Also did
sand run to water and back
21 kb snatches RH
21 kb snatches LH
21 pushups
sand run
15 kb snatches RH
15 kb snatches LH
15 pushups
sand run
9 kb snatches RH
9 kb snatches LH
9 pushups

Somewhere in the 7:30 range. I forget the exact time. Anyway, thanks again to everyone! See you at the box sometime soon!

coach canadan
Reply
gilliebean says:
07/30/2012 at 10:19 AM

Thanks for the shout out about our movie, guys!! Yay!! 🙂
Reply