by Justin Brickman | Oct 17, 2009 | Uncategorized
Group WOD [cf-benchmark wod=5 tag=Cindy pic=yes] or [cf-benchmark wod=18 tag=Mary pic=yes]
by Justin Brickman | Oct 15, 2009 | Uncategorized
Warm-up Tabata Row – Calories Tabata Squats Tabata score is the lowest # of reps for each exercise. Do 16 consecutive tabata intervals the first 8 being row and the next 8 being squats. Group WOD Snatch 1-1-1-1-1-1-1 Here’s Jim and Cara from the morning...
by Justin Brickman | Oct 14, 2009 | Uncategorized
MCCF Warm Up Group WOD 135/95lb Squats cleans 10 reps 50 GHD sit ups 135/95 Squat cleans 8 reps 40 GHD sit ups 135/95 Squat cleans 6 reps 30 GHD sit ups 135/95 Squat Cleans 4 reps 20 GHD sit ups 135/95 Squat cleans 2 reps 10 GHD sit ups Post times to...
by Justin Brickman | Oct 13, 2009 | Uncategorized
Warm Up- Med balls and Push Ups Group WOD Deadlifts 3-3-3-3-3 Post loads to comments:
by Justin Brickman | Oct 12, 2009 | Uncategorized
Group Warm UP Run 400 meters/15 Dislocators/15 Push Ups/25 PVC OHS/25 PVC Presses Group WOD 7 rounds for time: 21 Shoulder Presses 75/55 21 Back ext Post times to comments: Nice Job JD who pounded out 3 Front Squats at 240 for a PR. Motor City Crossfit JD 240lb 3 rep...
by Justin Brickman | Oct 11, 2009 | Uncategorized
Warm Up- TGUs 6 R/L Group WOD 7 rounds for time: 10 Lunges with weight OH 45/25 10 Push Ups Post times to comments:
