by Justin Brickman | Jan 2, 2009 | Uncategorized
KB WOD Work on Pull ups/Inverted rows/Turkish get Ups Tabata KB Swings/Cleans/Snatches “Jackie” For time: 1000 Meter Row 50 Thrusters, 45lbs (30 lbs women) 30 pullups
by Justin Brickman | Dec 31, 2008 | Uncategorized
“Fight Gone Bad!” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you move from each of five stations...
by Justin Brickman | Dec 29, 2008 | Uncategorized
KB WOD Every minute on the minute for 20 minutes. 10 kettlebell swings 10 Sit ups Afternoon group either made up “300” or did the KB wod
by Justin Brickman | Dec 28, 2008 | Uncategorized
Oak Park police Officer Mason Samborski was shot and killed in the line of duty early this morning. Our prayers go to his family and friends, he was 28 years old.
by Justin Brickman | Dec 27, 2008 | Uncategorized
“300” 25 Pull-ups 50 Deadlifts (135# M / 85# F) 50 Push-ups 50 Box Jumps (24″ M / 18″ F) 50 Windshield Wipers (or sub knees-to-elbows) 50 KB Clean and Jerk (35# M / 25# F) 25 Pull-ups We had guest crossfitters from Texas, Pennsylvania and...
by Justin Brickman | Dec 26, 2008 | Uncategorized
KB WOD 5 TGUs R/L KB Deadlifts (suitcase style) 5-5-5-5 Tire flips 5-5-5 Afternoon WOD Front Squats 10-8-8-8-5-5-5-5-5
