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March 2009

Destruction Everywhere

5 Rounds For Time:5 Push Press 185/11350 Double Unders Nutrition/WOD Accountability Scores:Nutrition – 86.9%WOD…

Justin Riley March 31, 2009

Monday Morning, Get Loose, Go Heavy

Deadlift 3-3-3-3-3 Reps 3 Rounds For Time:Row 500m21 Pull Ups15 Burpees Who is this…

Justin Riley March 30, 2009

Great Ball Game Yesterday

Rest Day Even though the CrossFit Baseball game yesterday had nothing to do with…

Justin Riley March 29, 2009

CF Baseball, Has Nothing To Do With Baseball

"CrossFit Baseball" 2 Teams, 20 Minutes AMRAP:Hit – 5 Push Jerk 135/951st Base –…

Justin Riley March 28, 2009

East Sac Chillin'

AMRAP 15 Minutes:6 KB Swing 80/5310 Ring Dip30 Double Under Bryan Turner chills out…

Justin Riley March 27, 2009

"Soccer Stud" Sarah Cheever

7 Rounds For Time:7 Plate Cleans 45/25 (See Below)7 Burpees 15 year old Sarah…

Justin Riley March 26, 2009

Ass To The Grass

***There are only 8 days left until the price for competing in the NorCal…

Justin Riley March 25, 2009

Will You Be Next?

For Time:Row 800m21 Right Arm Hang Muscle Snatch 50/30Row 200m21 Left Arm Hang Muscle…

Justin Riley March 24, 2009

The CrossFit Mentality

1)    I will promise to do my best.  My best will vary from day…

Justin Riley March 23, 2009

Larry J.

Rest DayNutrition/WOD Accountability Scores:Nutrition – 87.6%WOD – 94.1%Surveys Completed – 372 This is one…

Justin Riley March 22, 2009

Muscles And Pig Tails, Does It Get Any Better?

Do all of the following in any order divided up any way between two…

Justin Riley March 21, 2009

Check Out Erika's Snatch

5 Rounds For Time:21 Sumo Deadlift High Pull 115/73Sprint 200m21 Push UpsRest Exactly 2:00…

Justin Riley March 20, 2009

"The Bastard Child of Linda"

10-9-8-7-6-5-4-3-2-1 of:Deadlift 1.5x Body WeightRing DipsSquat Snatch .75x Body Weight *If you are light…

Justin Riley March 19, 2009

The Floor Should Be Covered in These Today

10 Thruster 155/9550 Double Unders8 Thruster 155/9540 Double Unders6 Thrusters 155/9530 Double Unders4 Thrusters…

Justin Riley March 18, 2009

The Fran Off II

Jerk 5-5-3-3-1-1-1 Reps Here it is as promised, the Fran Off II of Cherie…

Justin Riley March 17, 2009

Strength Tabatas

Alternating Tabata:Deadlift 250/163L-Pull Up Alternate between 20 seconds of Deadlift with a 10 second…

Justin Riley March 16, 2009