by Justin Brickman | Mar 19, 2011 | Uncategorized
Warm up MCCF Standard Group WOD 5 rounds for max reps 2/3 body weight thrusters Pull-ups Post reps for both to comments:
by Justin Brickman | Mar 17, 2011 | Uncategorized
Warm up On your own Group WOD “Linda” 10-9-8-7-6-5-4-3-2-1 reps of the triplet: Deadlift: 1 1/2 body weight Bench press: body weight Clean: 3/4 body weight Set up three bars and storm through for time. Post times to...
by Justin Brickman | Mar 16, 2011 | Uncategorized
Warm up MCCF Standard Group WOD “Tabata This!” Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up the Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8...
by Justin Brickman | Mar 15, 2011 | Uncategorized
AMRAP in 10 minutes 30 Double unders 15 Power snatch, 75#/55# WOD 2009 CF Games final WOD ‘The Chipper’ 155# Squat clean, 15 reps 30 Toes to bar 30 Box jumps, 24 inch box 15 Muscle-ups 40# DB push press/jerk, 30 reps 30 Double unders 135# Thruster, 15 reps...
by Justin Brickman | Mar 15, 2011 | Uncategorized
Click here for a product list. I’d like to get to 75 before I put in the order to save a few bucks. Email your orders to me at motorcitycrossfitjd@gmail.com.
by Justin Brickman | Mar 14, 2011 | Uncategorized
Warm up Burgener and 3×10 GHD Sit-ups Group WOD Snatch-10 minutes to establish 1 rep max then 8 min AMRAP 4 HSPU 8 KB Swings 70/53 12 Ab mat sit-ups Post loads and rounds to comments: Big thanks to Dick Carpenter who donated all the new jump boxes your see in the...
