Tuesday 9.09.08
Monday, September 8, 2008 at 11:25PM "Dead Man Walking"
5 reps 225# Deadlift
10 reps 45# overhead squat
15 pushups
20 minutes, AMRAP
and 9 burpees
MikeAlley and Katrina
Simple brilliance from a bad ass. Please pay attention. I plan on incorporating a "Herschel Week" during this football season, in which we will be doing the exercises he outlines in the video.
Monday 9.08.08
Sunday, September 7, 2008 at 11:23PM "Jan"
5 Reps 115# (50#) (Full Squat) Clean and Jerk
5 Pull Ups
10 Rounds for Time
7 Burpees
Saturday 9.05.08
Friday, September 5, 2008 at 11:03PM Free WOD is on! Kick your weekend off CrossFit Style. Meet at the box at 9. Leaving the box no later than 9:10. If you get there late, come find us at Coolidge Park. We are starting under the Market Street Bridge to kick off the WOD.
MikeAlley and Katrina
...and the winners keep smiling!
Friday 9.05.08
Friday, September 5, 2008 at 08:20AM "Fran"
Thrusters 95# (65#)
Pullups
21-15-9
4 burpees
Thursday 9.04.08
Thursday, September 4, 2008 at 10:26AM Park WOD
20 Box Jumps (on the terraced steps)
Run 400 Meters
20 Push Ups
Run up the Ramp
5 Rounds for time