090430

Three rounds for time of:
4 Handstand Push-ups
8 Chest to bar Pull-ups
12 Deadlifts, 225 pounds
16 Box Jumps, 20" box

Post time to comments.














2009 CrossFit Games Prep - video [wmv]

090429

Rest Day














Insulin Resistance, CrossFit Nutrition Seminar ...[wmv]

090428

Power Snatch 5-5-5-5-5

Post loads to comments.

Backwards Roll to Support (Eva)...[wmv]

090427

"Renegades of Squats"

3 rounds for max reps of:
1 minute of back squats @ 115/75
1 minute rest
1 minute of front squats @115/75
1 minute rest
1 minute of air squats
1 minute rest

Post total score for each of the three rounds and your totals.

CrossFit in Antarctica...[wmv]

090426

Three rounds for time of:
25 Sit-ups
50 Deadlifts, 135 pounds
25 Thrusters, 65 pounds

Post time to comments.

Sumo-deadlift High-pull" by Rachael Medina, [wmv]

Enjoy the Olympic Lifting Cert this weekend Coach... And congrats on this wicked 500 lb deadlift

090425

Rest Day










Kettlebell Snatch, Jeff Martone ...[wmv]

090424

Clean 1-1-1-1-1-1-1

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Pullup Bar Drills-Moving Towards the Front Lever II Jeff Tucker, (CFJ Preview)...[wmv]