091221

9 Rounds For Time Of:
5 Thrusters 115/95
5 Pull Ups
Post Time To Comments

One Arm BB Snatch - video ... [wmv]

091220

4 Rounds For Time Of:
5 Deadlift (80% 1 rep max)
10 Pull Ups
20 GHD Sit Ups

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CrossFit Montclair Promo video ... [wmv]

091219

4 Rounds For Time Of:
50 Kettle Bell Swings 1.5/1.0
50 Jumping Squats

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Jumping Squats (Coach Burgener)...[wmv]

091218

Rest Day















click image to enlarge

"Metabolic Flexibility" with Dr. Barry Sears, a CrossFit
Journal preview video ... [wmv]

091217

"Fran"
21-15-9
Thrusters 95/65
Pull Ups
3 Rounds For Time
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http://www.youtube.com/watch?v=HZR3Yqgd940

091216

5 Rounds For Time:

15 Deadlifts 135/95
15 Push Ups

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http://www.vimeo.com/8161680

091215

Front Squat

1-1-1-1-1-1-1

Front Squat Good/Bad Bi-panel...[wmv]