Posts

WOD 11/5/10

  3 Rounds For Time of: 10 x 2-handed KB cleans 24kg / 16kg   10 x box jumps 24" 4 Rounds of: 1:00 Barbell Farmer's Walk 95lbs each side 1:00 Body Weight sled drag Technique Practice Skin The…

Push, Press, Hold!

WOD 11/01/10 Push Press 1-1-1-1-1-1-1 Hold each lift at the top for 30 - 60 seconds "Brooklyn 'Tabernac' Choir of Pain" 50 feet overhead lunges 45lbs/25lbs 10 burpees 10 pike pushups Post weight and time to comments. Courtesy of CrossFit…

WOD 10/28/10

Warm UP - Static and Dynamic Flexibility Tabata - Versa Climber/Row Erg/Bear Crawl Dead Lift - 5X5 AMRAP- in 20 minutes 10 K.B. High Pull Left/10 K.B. High Pull Right/20 Ball Slams 15lbs/20 Box Jump 18" Cool Down - Static and Dynamic Flexibility Courtesy…