by Justin Brickman | Jun 5, 2011 | Uncategorized
Strength Class “optional” deficit deadlifts 2-2-2-2-2-2-2-2-2-2 EMOTM Prowler WOD Push 100 Feet 135/95 Pull 100 feet 135/95 Welcome to Gerald who was introduced to the prowler in his first ever class at MCCF! Group Class OCCF Games weighted vest WOD...
by Justin Brickman | Jun 4, 2011 | Uncategorized
Oly class Split Jerks Group WOD (with partner) Run 200m 25 squats Run 200m 20 sit-ups Run 200m 15 push-ups Run 200m 10 burpees Bear crawl 100ft. 1 person working at a time, both partners mush finish bear crawl together. Looked like about 30 people again…Good...
by Justin Brickman | Jun 3, 2011 | Uncategorized
WOD “Nate” Complete as many rounds as possible in 20 min of: 2 muscle ups 4 HSPUs 8 2-pood KB swings Post rounds to comments: Chief Petty Officer Nate Hardy was killed Sunday February 4th 2008 during combat operations in...
by Justin Brickman | Jun 2, 2011 | Uncategorized
CrossFit Total Back squat, 1 rep Shoulder press, 1 rep Deadlift, 1 rep Special thanks to Greg L. for dropping off some atlas stones and letting us borrow his prowler. OH! And Paleo Kits are in!
by Justin Brickman | Jun 2, 2011 | Uncategorized
WOD Complete as many rounds in seven minutes as you can of: 95 pound Squat clean, 10 reps 20 Sit-ups The standard for the sit-up is feet anchored, back of the hands touch the ground above your head on the bottom, and hands touch the anchor at the top. No Abmat. Skill...
by Justin Brickman | May 31, 2011 | Uncategorized
Warmup 1 round of ‘Helen’ with a dumbell instead of a kettlebell. WOD 5 Rounds With 2 dumbells 5 Deadlifts 5 Hang clean 5 Push press/jerk 5 Squats Try to increase weights each set. Rest as needed between rounds. Boot campers working on the rings with...
