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Tabata Mash-up 8 rounds of: pull-ups box jumps 20 seconds of pull-ups, 10 seconds of rest, 20 seconds of box jumps, 10 seconds of rest = 1 round remember, you only have 10 seconds to record your reps and prepare for the next movement… this is an 8 minute WOD… so don't short-change yourself on […]

As Many Rounds As Possible in 20 minutes of: 10 sumo deadlift high pull – 95#, 55# 10 ring dips 10 ghd sit-ups 10 back extensions post rounds to comments: main site wod

"Lizzy-D" 21-15-9 squat cleans – 115#, 75# (scale accordingly) handstand push-ups (click here for variations) …for time! post times to comments: main site wod

A HUGE THANKS to John, Frank and crew for making our dream a reality.  And thanks to Jeff Lenosky for introducing me to John and Frank!  Opportunity is knocking, ladies and gentlemen… we shall not disappoint!  Need a bike?  Go see John and Frank at Cycleworks!  

RedShed Rest Day rest up, you have earned it! main site rest day

Phase 1 100 wall ball shots for time (20#, 15#) rest exactly 5 minutes Phase 2 100 kettlebell swings for time (24kg, 16kg) post wod times separately to comments: main site wod

10 rounds for time of: 10 thrusters – 65#, 45# 10 pull-ups post times to comments: AM private training will be in the shed today PM private and group training will be in Netcong gym main site wod

RedShed Rest Day or 5k row All training in the shed today, starting at 5pm! main site wod a pic of yesterday's goblet squat

5 rounds for time of: 20 walking lunges (total steps) 10 goblet squats – 32kg, 24 kg (photo courtesy of Front Range CrossFit) 5 burpees (a goblet squat is a front squat while holding a kettlebell or dumbbell instead of a barbell) post times to comments: Today (Wednesday 3/4/2009) we are training at Phoenix Martial Arts,

Day 2 WOD is: 5K row or make up Day 1 WOD: As Many Rounds As Possible in 10 minutes of: AMRAP 1 5 sumo deadlift high pulls – 115#, 75# 10 box jumps – 20" box 15 push ups rest exactly 5 minutes As Many Rounds As Possible in 10 minutes of: AMRAP 2