by Justin Brickman | Apr 24, 2009 | Uncategorized
Group WOD Run 400m 21 Deadlift 135#/95# 21 KB Swings 1.5 Pood/1 Pood Run 400m 15 Deadlift 135#/95# 15 KB Swings 1.5 Pood/1 Pood Run 400m 9 Deadlift 135#/95# 9 KB Swings 1.5 Pood/1 Pood 09:30 Kettlebell WOD “54” Take a deck of playing cards and flip a card...
by Justin Brickman | Apr 22, 2009 | Uncategorized
09:30 Kettlebell class [cf-benchmark wod=5 tag=Cindy pic=yes]
by Justin Brickman | Apr 22, 2009 | Uncategorized
A true test of core strength is the overhead squat. If you can overhad squat your bodywieght, you are an advanced athlete. If you can do it 15 times, you are ‘elite’. If you haven’t had a chance to check out the video from a few days ago please give...
by Justin Brickman | Apr 20, 2009 | Uncategorized
09:30 Kettlebell WOD For time: 30 Kettlebell swings 10,000 Pounds Virtual Shoveling 30 Kettlebell swings Take the weight of the bar you are shoveling with and divide it by 10,000 to get the reps. 45lbs= 222 reps, 55lbs=181 reps and so on. Also JEN won the un-official...
by Justin Brickman | Apr 19, 2009 | Uncategorized
Group WOD Sprints Complete twelve (12) 100 yard sprints on the minute. Start the clock on your first sprint. You perform a sprint at the top of every minute. You have one minute to complete the sprint. For example, If you run the sprint in 15 seconds, you have 45...
by Justin Brickman | Apr 18, 2009 | Uncategorized
There will be NO classes on Saturday, April 25th because Vinny and I will be here and Matt will be attending the CrossFit olympic lifting certification in Columbus. We will have a sign up sheet (section of the whiteboard) for anybody that wants to carpool. Please come...
