Month: November 2010

11.30.10 Tuesday

WOD Front Squat 5×5 (70% 1 rm) + 5# for women +10 # for men Compare to 10.26.10 Ca$H Out run 1000 meters for time 🙂 Post load and time to comment 

11.29.10 Monday

WOD 5 rounds of 400 m run 5 Deadlifts 275#/185# 10 Pull-ups Post time to comment

11.28.10 Sunday

REST DAY   Make sure to check out Kelly Starrett’s (A.K.A  K-Star of San Francisco CrossFit)  Mobility WOD Blog on the right hand side of the page.  Every human being should be able to perform basic maintenance on themselves.  You know what to eat,…

11.27.10 Saturday

WOD 5 rounds 15 Goblet Squats KB 53/35# 20 K2C 15 Step lunges (in place) 20 Push-up releases Post time to comment

11.26.10 Black Friday

Black Friday hours are 10am, 4pm and 8pm Thanks WOD Shoulder Press 3-3-3-3-3 Compare to 06.08.10 Ca$h Out “Baseline” 500m Row 40 Squats 30 Sit-ups 20 Push-ups 10 Pull-ups Post loads and time to comments  

11.25.10 Thrusday

Happy Thanksgiving! REST DAY

11.24.10 Wednesday

Black Friday hours are 10am, 4pm and 8pm Thanks 🙂 WOD 18-12-6 Thrusters 115/75# 6-12-18 Pull-ups compare to 06.25.10 Post time to comment.

11.23.10 Tuesday

WOD Deadlift 5-3-2-2-1 compare to 10.12.10 Ca$h Out 2 rounds of: 20 Superman’s 20 step lunges (in place) 20 sit-ups Post loads and time to comments 🙂

11.22.10 Monday

WOD “Collin“ Six rounds for time of: Carry 50/35  pound sandbag 400 meters 12 Push press  115/85  12 Box jumps 24″ 12 Sumo deadlift high-pull 95/65 Post time to comments.   Enlarge image Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky,…

11.21.10 Sunday

Rest Day

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