December 2010

Front Squat De-Load5 @ 40% WM5 @ 50% WM5 @ 60% WM For Time:20…

5 Rounds For Time:Row 500m 7 Thrusters 135/95 Learning the handstand can be an…

Deadlift De-Load5 @ 40% WM5 @ 50% WM5 @ 60% WM 10 Rounds For…

Rest Day The hustle and bustle of warmups and WODs on a Saturday morning. …

Shoulder PressWorking Max (WM) = Previous WM +5lb 5 @ 75% WM 3 @…

For Time:Row 1000m50 KB Swing 53/35Row 750m35 KB Swing 53/35Row 500m 15 KB Swing…

Front Squat Working Max (WM) = Previous WM +10lb 5 @ 75% WM 3…

AMRAP 15 Minutes: 5 Shoulder To Overhead 135/95 7 Box Jump 36”/28” Unstoppable –…

Deadlift Working Max (WM) = Previous WM +10lb 5 @ 75% WM 3 @…

Tabata the following exercises, 6 rounds each, no rest between: Weighted Pull Ups 30/15…

Rest Day Have you ever been tempted to bust out your CrossFit skills in…

9-6-3 For Time:Deadlift 315/205Muscle UpRest 3:00 Row 2000mRest 3:00 3 Rounds For Time:10 Toes…

Shoulder PressWorking Max (WM) = Previous WM +5lb3 @ 70% WM3 @ 80% WM3+…

AMRAP 15 Minutes:Run 400m5 Power Snatch 135/95 Congrats to the group On-Ramp grads from…

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