Wednesday the 17th of June, 2009

30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.


WODs for our Fittest Challenge will be posted this Saturday. Expect multiple short challenges and expect to perform more than once.

Notes, tools, articles and ephemera:

Wednesday the 3rd of June, 2009


“Diane”

21-15-9

Deadlift 225 lbs.
Handstand Push-ups (HSPUs)

post times to comments


Notes, tools, articles and ephemera:

  • CrossFit last chance qualifier for the games in Aromas results.
  • Paleo focaccia recipe book. (includes carrot cake)
  • Planche push-up progression video.
  • Developing a muscle-up part 3 with Rob Miller from the CrossFit main site.

Monday the 1st of June, 2009


30 butterfly abmat sit ups, 10# plate
50 supermans

5 rounds for time.

Skill of the week: Muscle Up

Notes, tools, articles and ephemera:

Thursday the 28th of May, 2009

Attention to form.

Cindy
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

Mary
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

Notes, tools, articles and ephemera:

Wednesday the 27th of May, 2009


Power Cleans
1-1-1-1-1-1-1

Muscle Up Practice
5xhalf of your max reps.
If you do not have a muscle up, work floor muscle ups on low rings.

Notes, tools, articles and ephemera: