WOD

12.1.09 TUESDAY "15min Partner WOD" 25 pound Walking lunges… 20 steps Push Ups As many push ups as possible in 15 minutes.  One partner is doing... Read More

11.30.09 MONDAY "NANCY" 5 Rounds of: 400 meter Run 15 Overhead Squats… 95 pounds For Time Kevin Finishes "300 P's"  10.30.09 Post time, load and... Read More

11.29.09 SUNDAY REST DAY "Dirty 30"   Macronutrients, Dr Mike Ray (CFJ Preview) …[wmv][mov]  

11.28.09 SATURDAY Deadlift 3…3…3…3…3…3…3…3…3 Tim about to deadlift, "get those hips down, back flat, feet closer and PULL!"  Post load to comments    

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