Wednesday January 26, 2011

“Flight Simulator” for time; 5 unbroken double unders 10 unbroken double unders 15 unbroken double unders 20 unbroken double unders 25 unbroken double unders 30 unbroken double unders 35 unbroken double unders 40 unbroken double unders 45 unbroken double unders 50...

Monday January 24, 2011

Strength: Squat Clean 50% bw 60% bw 70%bw 80%bw 90%bw as many reps as possible with each without putting the bar down Oakland County CrossFit Games WOD #2: 25pullups 50 handrelease pushups 75 wall ball 25 toes to bar 50 box jump 75 squats 200 lateral hops over...

Saturday January 22, 2011

on the leader board!! change it to RED!! Oakland County CrossFit Games begin this Sunday at 8am and end around 6pm!!   WOD: “CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep   As a refresher to all, here are the rules: 1) You get 3...

Friday January 21, 2011

    Wod: “Tabata This” 20/10 work rest protocol. 8 rds each exercise. 1 min rest between them. Squat Rower Pullups Situps Pushups Lowest rep in a round is counted. All then added up. Please post scores. Foundations day 9 review: kipping, burgener warm up,...