CrossFit By Overload

Tuesday, May 21, 2013

crossfitbyoverload — Tue, 21 May 2013 04:24:19 +0000

Alpha:
300 Jump Rope
75 Overhead squats with PVC
25 Burpees
1 mile run/row

Delta:
50 Double-Unders
50 Overhead Squat (55/35)
25 Burpees over the bar
1 mile run/row

Omega:
For Time
150 Double-Unders
50 Overhead Squats (95/65)
25 Burpee Over the bar
1 Mile Run

Monday, May 20, 2013

crossfitbyoverload — Mon, 20 May 2013 04:50:01 +0000

“Tabata This”
Rowing
Push-ups
Sit-ups
Squats
Pull-ups

We would like to congratulate the athlete competitors that took part in the Southern California Regional Reebok CrossFit Games event. You all showed tremendous heart and dedication by getting to this event, and displayed courage and tenacity while executing each thing seamlessly. You all rock! We’re very proud of our very own Danielle Hale for her amazing finish. Great work!

Friday, May 17, 2013

crossfitbyoverload — Fri, 17 May 2013 04:13:30 +0000

“Randy”
75 power snatches for time
(75/55)

“Isabel”
30 Snatches for time
(135/95)
*if you are scaling the weight below (115/75) then you should do Randy

Thursday, May 16, 2013

crossfitbyoverload — Thu, 16 May 2013 04:31:18 +0000

Today is a benchmark workout. Keep track of your results and write them down somewhere. This a workout we do frequently, and you can measure progress if you measure apples to apples. Meaning: if you used a certain band last time try using the same band and beating your previous time.

“Helen”
3 rounds for time:
400m run
21 KB swings (1.5 pood/1 pood)
12 Pull-ups

Wednesday, May 15, 2013

crossfitbyoverload — Wed, 15 May 2013 05:27:30 +0000

Alpha:
21-15-9-15-21
Shoulder Press (45/35)
Box Dips
Push-ups

Delta:
21-15-9
Handstand Push-up Modifications
Dumbbell push-press
Push-ups

Omega:
JT
21-15-9
Handstand Push-ups
Rind Dips
Push-ups

Tuesday, May 14, 2013

crossfitbyoverload — Tue, 14 May 2013 04:33:48 +0000

Remember that the most current class schedule can be viewed by clicking on the red button in the upper left hand corner. As it stands, all specialty classes are canceled this upcoming weekend as we will be in Del Mar cheering on all the competitors who will be competing at the 2013 Southern California Regionals… including our very own Danielle Hale!! You’ve worked harder than anyone we know, so go out there and claim what it yours!

Alpha:
5 Rounds
5 Front Squats
10 KB Swings
15 Burpees

Delta:
5 Rounds
10 KB Swings R-arm
10 KB Swings L-arm
15 Burpees
rest :30

Omega:
5 Rounds
5 Front Squats
10 KB Snatch R-arm
10 KB Snatch L-arm
15 Burpees
rest :30

Monday, May 13, 2013

crossfitbyoverload — Mon, 13 May 2013 03:50:20 +0000

Please remember to check the most current schedule, which can always be viewed by clicking the big red button “Sign up for Class”.

WOD:
1000m row
15 GHD Sit-ups
400m Sandbag Carry
15 GHD Sit-ups
400m run
15 GHD Sit-ups

Mother’s Day

crossfitbyoverload — Sun, 12 May 2013 12:32:41 +0000

In observance of the sacrifice all mom’s have made, do make, and will continue to make all classes today are canceled. Please remember to always reference our schedule which can be viewed by clicking the big red button on the upper left corner of our page.

Happy Mother’s Day!

Saturday, May 11, 2013

crossfitbyoverload — Sat, 11 May 2013 15:46:15 +0000

Please note: The regional competitions for the 2013 Reebok CrossFit Games are upon us, and as you know we have many people competing. This shouldn’t change our schedule too much, however please remember that the current schedule and any class cancelations can be seen by anyone by clicking the big red button in the upper right hand corner. With Mother’s Day tomorrow and Memorial Day around the corner just be advised that we will try and communicate these changes as best we can.

Mother’s Day all classes are canceled. Do something special for mom!

Saturday WOD:
Row 42,195 meters

10 Minutes of Cindy
then
10 Minutes of
5 Burpees
10 Box Jumps
15 Double-Unders

Friday, May 10, 2013

crossfitbyoverload — Fri, 10 May 2013 03:51:15 +0000

Alpha:
7 rounds
15 wall balls
200m sprint
Rest :30

Delta:
7 rounds of
7 thrusters (95/65)
1 rope climb
100m sprint
Rest :30

Omega:
7 rounds of:
7 clusters (135/95)
100m sandbag sprint
1 rope climb
Rest :30