by Justin Brickman | Apr 13, 2011 | Uncategorized
Warm up On your own Strength Deadlift 1-1-1-1-1-1 Skill MU Progressions Post loads to comments:
by Justin Brickman | Apr 12, 2011 | Uncategorized
‘Murph’ Run 1 mile 100 Pull-ups 200 Push-ups 300 Squats Run 1 mile Partition the pull-ups, push-ups and squats as needed. Start and finish with the run. CFHQ has also announced WOD 11.4. AMRAP in 10 minutes 60 Bar facing burpess 30 Overhead squats, 120/90...
by Justin Brickman | Apr 11, 2011 | Uncategorized
Warm up MCCF Standard Strength Weighted Pull-ups 1-1-1-1-1-1 Conditioning 20 min AMRAP 15 Back ext 15 K2E 15 OHS 95/65 Post loads and rounds to comments:
by Justin Brickman | Apr 10, 2011 | Uncategorized
10:30 Supplemental strength Box Squats 2-2-2-2-2-2-2-2-2-2 11:30 Group WOD 5 RFT 2 person teams 1 person flips tire 40 yards while the other does 50 Double Unders 20 Bowling ball slams (both partners) 1 Building buster (both partners) Post times to...
by Justin Brickman | Apr 9, 2011 | Uncategorized
10:00 Oly Class Clean and Jerk practice 11:00 Group WOD Sectional WOD 11.3 5 min AMRAP 1 Squat Clean 155/110 1 Jerk 155/110 12:00 CrossFit kids class Squats and Box Jumps Post reps to comments:
by Justin Brickman | Apr 9, 2011 | Uncategorized
Warm up MCCF Standard Group WOD 20 min AMRAP Run 400 meters 40 Walls ball shots 20-15 Post total rounds to comments:
