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June 2009

CF Down Under

Rest Day Vacation used to be strictly for kickin' back and relaxing.  When you…

Justin Riley June 14, 2009

3 Times The Fun Today

3 Part WOD- -For Time:100 Burpee Lateral Jump Over Parallette -1 Set Max Reps…

Justin Riley June 13, 2009

New Tricks In The Bag

In Teams Of Two –6 Rounds For Time:12 KB Swing 70/4412 Sand Bag Lunges…

Justin Riley June 12, 2009

Learning To Snatch

Push Press 3-3-3-3-3 3 Rounds For Time:Row 250m10 Burpees10 Knees To Elbows  Learning to…

Justin Riley June 11, 2009

Are You Street Smart?

5 Rounds For Time:30 Double Unders20 Push Ups10 Hang Power Snatch 135/85 Click Here…

Justin Riley June 10, 2009

Don't Be Late To Class!

"Tabata Something Miserable" Tabata The Following ExercisesIn Any Order You Like: Deadlift 225/155 Box…

Justin Riley June 9, 2009

Get Off The Vitamin I Peoples

For Time:5 Back Squat 275/18525 Ring Dips4 Back Squat 275/185 20 Ring Dips3 Back…

Justin Riley June 8, 2009

CF SB Style

Rest Day I visited CrossFit Santa Barbara yesterday and did a great Tabata WOD…

Justin Riley June 7, 2009

D-Day

"D-Day Normandy Landing Anniversary" For Time:20 Shoulder Press 95/6530 Box Jump 24"/18"40 Double Unders20…

Justin Riley June 6, 2009

Twins

"Twins" – From CrossFit.com For Time: Row 750m 20 Handstand Push-upsRow 750m 20 Handstand…

Justin Riley June 5, 2009

Its Called A Deadlift Cause It Starts From A Dead Stop, Not Because It Can Kill You

Take 5 Attempts to find a max set of double unders. Deadlift 5-5-3-3-1-1-1 Reps…

Justin Riley June 4, 2009

Got Hops?

4 Rounds For Time:5 Overhead Squats 95/6510 Thrusters 95/6515 Sumo Deadlift High Pull 95/65Run…

Justin Riley June 3, 2009

Get Some Lifting Shoes Or Go Home!

After warmup, find your max height standing box jump. "Cindy"As Many Rounds As Possible…

Justin Riley June 2, 2009

My Personal Favorite

"The Bear Complex" 7 Continuous Sets, no rest or regripping on the floor:Power CleanFront…

Justin Riley June 1, 2009