11.27.09 FRIDAY "DIRTY THIRTY" With a partner, complete 60 reps of: Clean n Jerk… 135 pounds Box Jumps… 30" box Body Weight Bench Press KB... Read More
11.26.09 THURSDAY "HAPPY THANKSGIVING" REST DAY **Tommorrow at 4pm there will be a special partner WOD for all those who choose not to be... Read More
11.25.09 WEDNESDAY 21/1…20/2…19/3…18/4…17/5…ect. down to 1/21 Back Extensions and Situps For Time smiling new faces after their first sip of the proverbial "kool aide" Post time... Read More
11.24.09 TUESDAY 15…10…5 HSPU's (hand stand push ups) Squat Cleans 135 pounds For Time Thai boxing at CrossFit Explode (lil chicks kickin ass) Post time... Read More
11.23.09 MONDAY "EVA" 5 Rounds for Time 800m Run 30 reps 2 pood KB Swing 30 reps Pull Ups Post time and loads to comments... Read More
11.22.09 SUNDAY REST DAY Note: I could not be happier with everyone's progress and consistency this past month. There is so much more to learn... Read More
11.21.09 SATURDAY "MOJEW" 95 pound Push Press K2E (knees to elbows) With a continuous running clock. Do one rep of Push Press in the first... Read More
11.20.09 FRIDAY "FRAN" 21…15…9 95 pound Thrusters/ Pull Ups For Time BQ "Fran" Post time and load to comments Strength: Overhead Squat 5…5…5…5…5…5 Skill: Muscle Ups... Read More
11.19.09 THURSDAY REST DAY "Filthy Fifty… Filthy Trainers" Strength Work: Bench Press 3…3…3…3…3…3…3…3…3 Skill Work: Practice handstands Auxiliary Work: Run 5K Post comments on Strength, Skill... Read More