WOD – October 11th, 2009

• 30 muscle ups for time;

;   or a work out you missed through out the week

Dr. Barry Sears CrossFit Presentation Part 7, CrossFit Journal Preview – video [wmv] [mov]

WOD – September 29th, 2009

WOD

Back Squats

3-3-3-3-3

Dr. Barry Sears on Performance, CrossFit Journal Preview – video [wmv] [mov]

FirePower has boxing too…

Katy from CrossFit Nasti (in Ohio) throttles an intruder in her home and credits her Crossfit fitness: Video.

WOD – Aug 29

 

WOD:

Start with 2 reps in the first minute, then add 2 reps each min.  

For example in minute 8 you will be completing 16 reps. Rest as needed in between exercises.

10 minutes for each exercise:

• wall balls
• sumo deadlift high pull  75/55
• burpees

Post highest successful minute for each exercise.

 

Dr. Barry Sears CrossFit Presentation Part 4, CrossFit Journal Preview – video [wmv] [mov]