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November 2013

Black Franday

Pausing Bench Press 5-5-5-5-5 +10 (no pause) 5 Rounds For Time: 10 Box Jumps…

Justin Riley November 30, 2013

Who does Fran the day after Thanksgiving? You do!

“Fran” 21-15-9 of: Thrusters 95/65 Pull Ups Good times yesterday.  I hope everyone had…

Justin Riley November 29, 2013

Be The Bird - Happy Thanks Giving

Rest Day, consume mass quantities For parking to get to the gym gathering this…

Justin Riley November 28, 2013

Squat Day, Get PUMPED!!!

Squat 5-5-5-5-5 6 Rounds Alternating Tabata: Wall Ball 14/18 KB Swing 44/26 Box Jump…

Justin Riley November 27, 2013

Run to Feed The Hungry Party Details

4 Rounds: 30 Double Unders 30 Push Press 75/53 30 AB Mat Sit Ups…

Justin Riley November 26, 2013

The New Flexnastic Warm Up

Find Your 1RM Power Clean in 12 Minutes For Time: Run 1K Or AirDyne…

Aaron November 25, 2013

Curls For The Girls

Rest Day Yesterday, for the second week in a row, I posted the wrong…

Justin Riley November 24, 2013

Couples Therapy

Pause Bench Press 5-5-5-5-5-10 5 Rounds For Time: 10 Box Jumps 20/14 10 Push…

Justin Riley November 23, 2013

A Competitive Event For All

Push Press 3-3-3-3-3 10 Minutes AMRAP: 5 Burpees 15 Double Unders This event will…

Justin Riley November 22, 2013

PVC Torture

For Time: 400m Run 40 Rope Slams 400m Run 40 Sledge Hammer Strikes 10/8…

Justin Riley November 21, 2013

Annie's 1st Pull Up

Overhead Squat 5-5-5-5-5 21-15-9 of: DB Ground to Overhead 30/20’s Toes to Bar The…

Justin Riley November 20, 2013

CrossFit Applied - Backpacking the Lost Coast

In 15 Minutes: 1 Mile AirDyne 200m Sled Pull 4/3 Plates Max Rounds in…

Justin Riley November 19, 2013

V3 Comp

  Sumo Deadlift 5-5-5-5-5 Partner Work/Rest Intervals 500m Row Each Completes 5x500m This past…

Aaron November 18, 2013

Snappin' Some Shit Up!

Rest Day Try to put in a good 30 minutes of mobility work today. …

Justin Riley November 17, 2013

Packed House Friday Night

Shoulder Press 5-5-5-5-5 5 Rounds For Time: 5 Shoulder to Overhead 115/75 10 Toes…

Justin Riley November 16, 2013

The WODfather?

“The Chief“ Max rounds in 3 minutes of: 3 Power Clean 135/95 6 Push…

Justin Riley November 15, 2013