Mon. Workout/ WOD

Back Squat 5-5-5-5-5 “Tabata Something Else” Tabata is a protocol which uses 20 seconds of work followed by 10 seconds of rest repeated for eight cycles. We did it for pull-ups, push-ups, sit-ups, and air squats.  It’s a 16 minute Read more…

Fri. Workout or WOD

Benchmark Friday “Elizabeth” Clean #135 or scaled weight Ring Dips *Rounds of 21-15-9* “The Original” Doug showing us how it’s done!

Weds. Rest Day

One video for instruction http://www.youtube.com/watch?v=6TlbDQUWs0s One video for motivation http://www.youtube.com/watch?v=3w9E-dgLUT4 See you on Thurs; 5pm and 6pm

Mon. Workout or WOD

Today we did the main site: 5 thrusters 5 muscle-ups 20 box jumps (subbed for running 4oom, too cold) * 5 Rounds The guys at 6pm “walking the wall” Joe Monti and Dave O, working hard. Today’s workout exemplifies CrossFit, Read more…

Sat. Workout

Deadlift 5 X 5 “Annie” Doubles unders (or single X3) Sit-ups Rounds of 50-40-30-20-10 Krebbers (not pictured) had a blazing time of 4:42 as prescribed!