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August 2010

The New Program Version 1.0

For Time:10-9-8-7-6-5-4-3-2-1 ofL-Pull Up1-2-3-4-5-6-7-8-9-10 ofHandstand Push Up This new schedule/program will go into effect…

Justin Riley August 31, 2010

CrossFit, Its Not Just For Firebreathers

Power Snatch 3-3-2-2-1-1-1 4 Rounds:Row 250m10 Power Snatches @ 50% (Press-out reps do not…

Justin Riley August 30, 2010

Good Times With The ALL The SC Boxes

Rest Day Annie from CF Santa Cruz Central put on a great event yesterday. …

Justin Riley August 29, 2010

Got Vert?

Tie a five-pound plate to hang an honest 18"/14" above your tiptoe reach.3 Rounds…

Justin Riley August 28, 2010

Be Like Barb!

Push Press 5-5-3-3-1-1-1 AMRAP 10 Minutes:50 Double Unders21 Push Press @ 50% 1RM12 Burpees…

Justin Riley August 27, 2010

Front Squatting With The Nooners

"Test 3" Tabata Squat Max reps of Muscle-ups in 4 minutes The Tabata interval…

Justin Riley August 26, 2010

The Flood Has Reached CFES

Front Squat 3-3-3-3-3 5 Rounds For Time:5 Thrusters @ 50% 3RM Front Squat10 Push…

Justin Riley August 25, 2010

The K-Star Mobility Website Has Launched!

5 Rounds For Time:200 Yard Shuttle Run (in 50's)5 Deadlifts 315/18510 Pull Ups Kelly…

Justin Riley August 24, 2010

Caged Animal

Hang Power Clean 3-3-2-2-1-1-1 3 Rounds:15 Hang Power Clean @ 50%15 Burpees For now…

Justin Riley August 23, 2010

What If I Can't Climb The Rope?

CFE WOD @ 11:00 AM at Rio Americano High School Shawna and Liz B…

Justin Riley August 22, 2010

Get Organized

"Climbing Helen"3 Rounds For Time:400m Run21 KB Swing 53/353 Rope Ascents The shoe pile…

Justin Riley August 21, 2010

Its Time To Get In The Fight!

Push Press 3-3-3-3-3orSnatch Push Press 3-3-3-3-3 5 Rounds For Time:5 Snatch Grip Deadlifts 95/655…

Justin Riley August 20, 2010

OHS With A Smile

"GI Jane Variation" Max Reps In 10 Minutes: Burpee Pull Ups, chest to the…

Justin Riley August 19, 2010

Watch Out Ladies, Hollis Is Getting Strong!

Overhead Squat 5-5-3-3-1-1-1 3 Rounds For Time:Run 400m15 Overhead Squat @ 50% 1RM Hollis…

Justin Riley August 18, 2010

Still Feeling Those Lunges?

21-15-9 of:Deadlift 225/135Wall Ball 20/14Push Ups A view from behind the racks of the…

Justin Riley August 17, 2010

Laura B. Represents At The NLP Invitational

Hang Power Snatch 3-3-2-2-1-1-1 *Find a weight that you can do a technically correct…

Justin Riley August 16, 2010