by Justin Brickman | May 16, 2011 | Uncategorized
WOD Front squat 3-3-3-3-3 3 rounds for time: 15 Hang power clean, 135/95 15 Burpees
by Justin Brickman | May 15, 2011 | Uncategorized
10:30 Supplemental strength OHS 2-2-2-2-2-2-2-2 11:30 Group WOD 20 minute volume training (pick one you need work on.) HSPU/Push-up/Muscle-ups/Pull-ups then One Minute On…One Minute Off…for 10 minutes. 25 KB Swings – 70/53/35 *You have 1 minute to...
by Justin Brickman | May 15, 2011 | Uncategorized
Free Saturday Class AMRAP in 20 minutes (15 scaled) of: 3 Burpees 6 Box Jump 9 Push Press 95/65 Had a great group this morning, and lots of “That was harder than I expected”… …and CrossFit Kids
by Justin Brickman | May 13, 2011 | Uncategorized
Warm up On your own Group WOD 5 RFT 3 Back Squats(go heavy if you want strength WOD or lighter if you want a METCON) 20 Ring dips post times to comments:
by Justin Brickman | May 12, 2011 | Uncategorized
WOD Clean 1 Rep every minute on the minute for 15 minutes. Post highest and lowest loads to comments: Rest For time: Row 500m Post times to comments: Congrats to HAZMAT who rowed a sub 1:30 500m and also had an EPIC picture/video day. I can’t show the video but...
by Justin Brickman | May 12, 2011 | Uncategorized
Warm up On your own Group WOD 3RFT 100 ft walking lunges 50 Squats 25 Ab mat sit-ups Post times to comments: Welcome Sara who finished up foundations and will be with us for 1 1/2 months until she leaves for the Marine...
