by Justin Brickman | Feb 28, 2011 | Uncategorized
Warm up Burgener and Skill transfer drills Group WOD 7 RFT 7 power snatch 95/65 7 snatch balance 95/65 7 OHS 95/65 Post times and how easy you thought this WOD was to comments:
by Justin Brickman | Feb 27, 2011 | Uncategorized
10:30 Supplemental Strength Box Squats or Deadlift Rack pulls 2-2-2-2-2-2-2-2-2-2 11:30 Group WOD Find your max 1 RM weighted Pull-up then 10-9-8-7-6-5-4-3-2-1 KB Swings 70/53 30 yard sprint. Post loads and times to...
by Justin Brickman | Feb 26, 2011 | Uncategorized
Warmup: 30 seconds Hollow Rock 30 seconds Plank 30 seconds Rest Repeat until whining from group is greater than we can stand Workout: 50 Squats 40 Situps 30 Pushups 20 Pullups 10 Burpees 20 Pullups 30 Pushups 40 Situps 50 Squats Scaling for the new folks: If you...
by Justin Brickman | Feb 25, 2011 | Uncategorized
Back squat 1-1-1-1-1-1-1 Go big or go home! CrossFit Kids update. It’s official! We are a CrossFit Kids affiliate! Members, keep an eye out for an email detailing special ‘member’ pricing.
by Justin Brickman | Feb 24, 2011 | Uncategorized
Warm Up MCCF Standard Group WOD 10 minutes Handstand push-ups 5 minutes Squats 2 minutes Pull-ups 1 minute Push-ups Post reps to comments: Training these guys was a blast! I was astonished when we re-tested their deadlifts yesterday – form was great and the...
by Justin Brickman | Feb 23, 2011 | Uncategorized
Warm up On your own Group WOD Clean, 1 rep Bench press, 1 rep Overhead squat, 1 rep 3 attempts for a max at each event, clean is from the ground, power or squat. Post total to comments: Who am I? BLAHHHHHH…
