Thursday 1-13-11
Football Gone Bad Three 1 minute rounds for reps: 1. DB Thrusters 45 lbs 2. Box Jumps 20″ box 3. Push Ups 4. Double Unders 5. Calorie Row *Rest 1 minute between rounds. We are…
EFFORT
The interesting thing is that everybody really already knows this, because there are few examples in life that don’t follow the basic rules of the universe, the ones that dictate the behavior of everything. One…
Tuesday 1-11-11
Weighted pull up/ Pull up 3 reps/ 7 reps x5 __________ Skills practice Read what Freddy C. at CrossFit One World has to say about INTENSITY. Then watch the video below.
Monday 1-10-11
Squat ladder x5 of 5-4-3-2-1 (60% of CFT) Working with a partner unrack the bar and squat 5 reps, rack the bar step out and then go back under to unrack and squat 4 reps…keep…
Thursday 1-6-11
Badger 3 RFT: 95# Squat clean, 30 reps 30 Pull ups Run 800M In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.…
Tuesday 1-4-11
Deadlift 1-1-1 Tabata push ups Strength- It’s not about health. It’s about doing what’s hard so you become hard to kill. –Killustrated