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Written by Andrea
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Friday, 03 July 2009 22:09 |
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Happy 4th of July! Rest Day |
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Written by Andrea
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Thursday, 02 July 2009 21:30 |
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Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6, 2008 in the line of duty.
http://www.lapdonline.org/home/content_basic_view/37491
http://en.wikipedia.org/wiki/LAPD_Metropolitan_Division#Randal_Simmons
"Baby Randy" Advanced 75 hang muscle snatch #35 bar Intermediate 75 hang muscle snatch #15 bar Beginner 75 hang muscle snatch #PVC
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Written by Andrea
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Wednesday, 01 July 2009 19:33 |
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Photo courtesy of Luis Albuquerque photography. Skill Day Today, grab a medicine ball and practice cleans. Don't worry about weight, just form. If you haven't done these before, go here. http://media.crossfit.com/cf-video/CrossFit_MBCleans.wmv |
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Written by Andrea
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Tuesday, 30 June 2009 20:26 |
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"Cam" Advanced 30-20-10 Ring rows Push ups Good mornings #45 bar Intermediate 24-18-12 Ring rows Push ups Good mornings #35 bar Beginner 18-12-6 Ring rows Push ups Good mornings #25 bar |
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Written by Andrea
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Monday, 29 June 2009 20:03 |
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Skill Day Make today all about squats. Air squats, then grab a PVC and practice front squats, back squats and overhead squats. Think form and technique. Are your heels down? Knees out? Chest up? Really focus on the movements. |
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Written by Andrea
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Sunday, 28 June 2009 22:09 |
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"Baby Nicole" Advanced For 15 minutes do: Run 400m or row 500m Max rep pull ups Intermediate For 15 minutes do: Run 200m or row 250m Max rep pull ups or progressions Beginner For 10 minutes do: Run 200m or row 250m Max rep pull up progressions |
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Written by Administrator
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Sunday, 28 June 2009 01:05 |
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Rest Day |
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Last Updated ( Sunday, 28 June 2009 01:10 )
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Written by Andrea
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Friday, 26 June 2009 16:02 |
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Rest Day |
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Written by Andrea
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Tuesday, 23 June 2009 21:06 |
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“Annie” Advanced 15-12-9-6-3 Push press #65 Push ups Intermediate 15-12-9-6 Push press #45 Push ups Beginner 15-12-9 Push press #25-35 Push ups |
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Last Updated ( Thursday, 25 June 2009 17:01 )
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Written by Andrea
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Tuesday, 23 June 2009 21:04 |
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Skill Day
Today, do jump to support on rings or parallel bars.
5 rounds
Max hold
1 minute rest between rounds.
Use a box to help you get up there if needed. It doesn't matter how long you can hold it, it's just a max effort for you. |
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Last Updated ( Wednesday, 24 June 2009 16:03 )
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