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November 2010

The KB Rack

7 Rounds For Time:10 KB Shoulder To Overhead 53's/35's15 Box Jump 20/1830 Double Unders…

Justin Riley November 30, 2010

Are You Swinging It or Lifting It?

DeadliftWorking Max (WM) = Previous WM +10lb3 @ 70% WM3 @ 80% WM3+ @…

Justin Riley November 29, 2010

Who's Scared of a Little Rain?

CFE – 10:00 AM @ Rio Americano High School The early crew on Saturday. …

Justin Riley November 28, 2010

A Bunch of Bell Ringers

5 Rounds:6 DB Thrusters 55's/35's10 GHD Sit UpsRest 3:00 75 Pull Ups For TimeRest…

Justin Riley November 27, 2010

No Gym, No Problem!

"Me And My Chair Home WOD" AMRAP 10 Minutes:15 Chrair Dips15 Chair Thrusters15 Burpees…

Justin Riley November 26, 2010

Let The Gluttony Begin

Run 5k or 10K Just this once, I will give you all my blessing…

Justin Riley November 25, 2010

Strong Strong Strong

For Time:Row 800m5 Muscle UpsRow 600m10 Muscle UpsRow 400m15 Muscle UpsRow 200m20 Muscle Ups…

Justin Riley November 24, 2010

Why You Should Ask Santa For Lifting Shoes

For Time:20 Back Squats 225/155Then 5 Rounds-10 Burpees50 Double Unders Before                                                            …

Justin Riley November 23, 2010

Step Up And Ring The Bell

For Time:15 Power Clean And Jerk 155/1055 Handstand Push Ups10 Power Clean And Jerk…

Justin Riley November 22, 2010

Get Inverted!

Rest DayNo CFE today, Matt is getting CFE certified this weekend. Xenia Schwed held…

Justin Riley November 21, 2010

Outside The Box

5 Rounds;3 Deadlift 315/2057 Burpee Lateral Jump Over Bar Rest 3:00 2 Rounds:200m Sandbag…

Justin Riley November 20, 2010

Friendly Comp/FoodBank Fundraiser

Shoulder PressWorking Max (WM) = Previous WM +5lb5 @ 65% WM5 @ 75% WM5+…

Justin Riley November 19, 2010

Foodee Project To The Rescue

5 Max Efforts Rounds For Time:10 Burpee Pull UpsRow 250/200m20 KB Swings 70/53Rest 3:00…

Justin Riley November 18, 2010

Get It Up, Just Don't Use Your Arms

Front SquatWorking Max (WM) = Previous WM +10lb5 @ 65% WM5 @ 75% WM5+…

Justin Riley November 17, 2010

The Recipe For Disaster

1 Rep Max Rack Jerk – (15 min limit) Then For Time: Run 800m…

Justin Riley November 16, 2010

How's This For Inspiration?

DeadliftWorking Max (WM) = Previous WM +10lb5 @ 65% WM5 @ 75% WM5+ @…

Justin Riley November 15, 2010