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October 2009

Go Heavy, Go Fast

3 Rounds For Time:10 Deadlift 275/18550 Double Unders -From the last chance games 2009…

Justin Riley October 15, 2009

Quite Possibly The Most Important Thing You Can Do For Yourself

Overhead Squat 1-1-1-1-1 Alternating Tabata:Pull UpsBox Jumps 24"/20" Working out is the easy part. …

Justin Riley October 14, 2009

Make The Most of Your Warmup

"Helen on the Beach"3 Rounds For Time:Run 400m21 Sandbag Power Clean 60/35 (Floor to…

Justin Riley October 13, 2009

What is CrossFit?

World Class Fitness in 100 Words – Eat meat and vegetables, nuts and seeds,…

Justin Riley October 12, 2009

Great Tribute Event By CrossFit Sonora

Weighted Dips 1-1-1-1-1 For Time:10-9-8-7-6-5-4-3-2-1Toes To Bar1-2-3-4-5-6-7-8-9-10Burpees Chad Harris Tribute WOD from CrossFit East…

Justin Riley October 12, 2009

Hammer Time

Rest Day Thanks to all the members who came out yesterday and supported CrossFit…

Justin Riley October 11, 2009

RIP Chad Harris

Overhead Squat 3-3-3-3-3 Chad's Hockey Jersey was number 22, so the WOD will be-…

Justin Riley October 10, 2009

The Goblet Squat

“Isabel” 30 Power Snatch 135/95 For Time The goblet squat is a unique kettlebell…

Justin Riley October 9, 2009

The Dips Will Be Fun, The 2k Row Will Not

Weighted Dips 3-3-3-3-3 Row 2000m The one arm dumbell movements require a great deal…

Justin Riley October 8, 2009

Goofy Foot DB Split Jerks?

AMRAP 20 Minutes:5 Left Arm DB Hang Squat Clean 30/455 Left Arm DB Split…

Justin Riley October 7, 2009

First We'll Bend You Over, Then We'll Turn You Upside Down

Hang Power Clean 3-3-3-3-3 Reps AMRAP 10 Minute:5 Pull Ups5 Box Jumps 36"/28"Run 200m…

Justin Riley October 6, 2009

Fun With Gravity And Proprioception

"Diane"21-15-9 of:Deadlift 225/155Handstand Push Ups The Johnson bros show us one of the more…

Justin Riley October 5, 2009

Lets Help Fill The Boot

Rest Day Next weekend on Sunday October 11th CrossFit Sonora will be doing a…

Justin Riley October 4, 2009

Austere Training At Its Best

75 Thrusters 95/65 For Time With A Twist- Every minute on the minute do…

Justin Riley October 3, 2009

Happy Birthday Anne!!!

Hang Power Clean 5-5-5-5-5 Reps "A Good Harty Row"3 Rounds For Max Distance:34 Pulls…

Justin Riley October 2, 2009

Endurance? What The Hell Is Going On Here?

3 Rounds For Time:Run 400mRow 500m Former UCSB swimmer Ashley Yamahata hitting some double…

Justin Riley October 1, 2009