Archive for ‘February, 2012’

Wednesday

Carol gets massive air time over Marty. Leap Year! WOD 21-15-9 Rep Rounds For Time: Bodyweight Back Squats Dead Hang Pullups *Weigh In…Rack up and Get…

Tuesday

Finding time to play last winter at “Ya Rights” 12/11 WOD Take 20 Minutes find your 3 Rep Max Shoulder Press *Reps every other Minute then…

Monday

Hoping our friend Mark will do a Slide Show Presentation at CFCA on this expedition when we get back from AZ. WOD = “Nutts“ For time:…

Friday

An example of proper journaling.  On the Benchmark pages in the front, only write the date & time or rounds for WODS. Likewise on the lift…

Thursday

Junk Yard Dog on Steroids! WOD 5 x max tuck or L Hold. Every other Minute then “Karen” 150 Wallballs for time 20/14# to the 10ft…

The Opens

  Hey Dudes!   If you didn’t know the scoop on the Crossfit Games, here is the shorthand version.   From February 22nd through March 25th, the…

Wednesday

Recovery Protein is in. WOD Max Height Box Jump then Fran 21-15-9 reps for time of: Thruster 95#/65# Pullups THIS WOD HAS A 10:00 CAP MOD:…

Tuesday

WOD Back Squat 2 reps on the minute for 10 minutes at 65% of 1RM. MOVE THE WEIGHT QUICKLY!!! Then AMRAP in 15 minutes: 5 deadlifts…

Monday

That’s a 20 person Conga Line Junk Yard Dog! WOD “Secret Service Training” Teams of 2 = 1 Works / 1 Rests holding Pet Rock 2…

Friday

Another Beautiful place, Folly Beach SC. WOD Power Clean 12 mins to establish a 1 rm Then AMRAP in 10 minutes of: 5 OHS 135/95# 10…

Thursday

Vince WOD 20 minutes of Pistol Practice then 30 Muscle Ups for time or 60 Pull-ups 60 Ring Dips *Partition as needed THIS WOD HAS A…