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June 2011

Past and Future Outdoor Experiences

3 Rounds, 1 Minute Each for Max Reps:Med Ball Clean 30/20KB Sumo High Pull…

Justin Riley June 30, 2011

Let's Go Shooting Saturday!

Back Squat 3-3-3-1-1-1 3 Rounds For Time:7 Back Squats @ 75% 1RMRun 400m Whether…

Justin Riley June 29, 2011

Congrats To Another New Group of Athletes

3 Rounds For Time:800m Run10 Muscle Up15 Push Jerk 135/95 We have another solid…

Justin Riley June 28, 2011

Back On Burpee Street

Hang Power Clean 3-3-2-2-1-1-1 5 Rounds For Time:5 Hang Power Clean 185/11510 Burpees Big…

Justin Riley June 27, 2011

The Cards Have Fallen

Rest Day Two cards were drawn from the hopper deck and the many of…

Justin Riley June 26, 2011

The Last Team Chipper

5 Rounds For Time:6 Power Snatch 135/9515 Wall Ball 20/14 The Last Chipper from…

Justin Riley June 25, 2011

Get More Vitamin D

Bench Press 5-5-5-3-3-33 Rounds Not For Time:Max Reps Bench Press @ BWMax Reps Pull…

Justin Riley June 24, 2011

Opening Up Some Options

3 Rounds For Time:21 Deadlift 185/11550 Box Jumps 24"/20"30 GHD Sit Ups We finally…

Justin Riley June 23, 2011

The World's Greatest Fitness Event is Coming Soon

Back Squat 5-5-5-3-3-3 3 Rounds:50 Air Squats10 Each DB Seasaw Press 45/25 Each year,…

Justin Riley June 22, 2011

What's In Your Gym Bag? Volume 1

For Time:50-40-30-20-10 KB Swings 53/351 Rope Climb 14"200m Sprint First off, ropes are nasty. …

Justin Riley June 21, 2011

Snatch in the Morning

Power Clean 3-3-2-2-1-1-1 3 Rounds, 1 Minute EachClean Pull + Power Clean @ 60%…

Justin Riley June 20, 2011

The 250's WOD

Rest Day The 250’s WOD from CrossFit East Sac on Vimeo. Here myself, Trav,…

Justin Riley June 19, 2011

Another Bad Ass Chick Gets On The 30 MU Board

In Teams of 3, AMRAP 15 MinutesRow 250RestMax Back Squat Thruster 135/95 Rotate each…

Justin Riley June 18, 2011

How's Yo Muscle Up?

30 Muscle Ups For Time Details at GymnasticsWOD We are ready to drop some…

Justin Riley June 17, 2011

Pulling For Time

7 Rounds For Time:3 Tire Flips6 Chest Slapping Push Ups9 Vertical Leap 18"/12" Foundations…

Justin Riley June 16, 2011

Regionals WOD #1

AMRAP 15 Minutes:5 KB Snatch Right 70/445 KB Snatch Left 70/4030 Yard Suicide Run,…

Justin Riley June 15, 2011