by Justin Brickman | Apr 19, 2011 | Uncategorized
Warmup GHD Situps 15×3 WOD 10-9-8-7-6-5-4-3-2-1 Chest to bar pull-ups Box jumps, 30/24 Abmat sit-ups And Hippie’s Tuesday boot camp is going strong! And WOD’s 11.5 and 11.6 have been announced. See the Motor City CrossFit Facebook page to chat about...
by Justin Brickman | Apr 18, 2011 | Uncategorized
Warm up Dynamic & 30 PVC good mornings Group WOD 3 RFT 10 Deadlifts 275/185 50 Double unders Post times to comments: Congratulations Cat who receiver her level 1 cert this weekend.
by Justin Brickman | Apr 17, 2011 | Uncategorized
10:30 Supplemental Strength Front Squats 3-3-3-3-3 11:30 Group WOD “54″ Take a deck of playing cards and flip a card for the movement and rep. Diamonds= KB Swings 53/35 Clubs= Squats Spades= KB Cleans 53/35 Joker= Run 400 meters Face cards= 10 reps Post loads to...
by Justin Brickman | Apr 16, 2011 | Uncategorized
Sectional WOD 11.4 AMRAP in 10 minutes 60 Bar facing burpees 30 Overhead squats, 120/90 10 muscle-ups Post rounds and partial rounds to comments: OH! And if you took anything away from today. Double check that you are using the PROPER...
by Justin Brickman | Apr 15, 2011 | Uncategorized
Warm Up MCCF Standard Group WOD For time: Row 1K 40 pound Dumbbell snatch, 50 reps Row 750m 40 pound Dumbbell snatch, 35 reps Row 500m 40 pound Dumbbell snatch, 20 reps These are one-arm squat snatches, alternating arms. Post time to...
by Justin Brickman | Apr 14, 2011 | Uncategorized
WOD With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute… continuing as long as you are able. When...
