by Justin Brickman | Apr 8, 2013 | Uncategorized
WOD 50 Double unders 75 Squats 50 Double unders 75 Push-ups 50 Double unders 75 Sit-ups Micah’s Deadift PR Micah’s Triplet (Notice the speed when she puts the handle back and pushes away…then proceeds to ask to go get some...
by Justin Brickman | Apr 8, 2013 | Uncategorized
Another great day at the gym with Team Red White and Blue. MCCF is also hosting WOD for Warrior on Memorial day here is the sign up link. http://www.eventbrite.com/event/6180683591#
by Justin Brickman | Apr 7, 2013 | Uncategorized
WOD 5RFT Run 400 Meters 20 Deadlifts 135/95 20 Box Jumps 24/20 Post times to comments and name the owner of that mop.
by Justin Brickman | Apr 6, 2013 | Uncategorized
Open WOD 13.5 OR For time: Run 400m Rest 2 minutes Repeat for a total of 4 runs (1600m) Then Run 200m Rest 1 minute Repeat for a total of 8 runs (1600m) OR or or or or… Benchmark Saturday!!!! Watch this video from 13.5 of Jason Khalipa and Rich Froning going at...
by Justin Brickman | Apr 4, 2013 | Uncategorized
CF Games Open WOD 13.5 AMRAP in 4 minutes of: 15 Thrusters 100/65# 15 Chest-to-bar pullups If you get 90 reps in 4 minutes, do an additional 4 minutes. If you get 180 reps in 8 minutes, do an additional 4 minutes, etc.
by Justin Brickman | Apr 3, 2013 | Uncategorized
Strength: Front Squat 3-3-3-3-3 Pre-workout mini WOD: 2 minutes max butterfly situps WOD: 21-15-9 reps of: Front Squat 165/110# Ring Dips
