WARM UP
4/500M ROW 1MIN REST
WOD 5RDS
400 M RUN
10 RING PUS UPS
15 BOX JUMPS
20 SQ
Posted: March 10th, 2010 under Uncategorized - No Comments.
Congratulations to Nick, Steve and Wes for competing in their 1st sectional! Their hard work showed
Posted: March 8th, 2010 under Uncategorized - No Comments.
THERE WILL BE NO CLASSES TODAY WE WILL BE CLOSED ALL DAY
Posted: March 8th, 2010 under Uncategorized - No Comments.
Stay Strong CrossFit The hard work is finished, the bags are packed, the excitment is growing and in less than 48 hours once the dust settles we will be bruised, battered, mentally tested and battle tested but at last we will get to peel back all the layers of our being and see what we are really made of!! Leave it all out there! Lets go …Stay Strong Crossfit and the other Michigan competitors!!!!
Posted: March 5th, 2010 under Uncategorized - 2 Comments.
WARM UP
SAND BAG PICK UPS AND RUN
WOD 5RS
30 BOX JUMPS
20 PULL UPS
10 OVERHEAD SQ
Posted: March 4th, 2010 under Uncategorized - No Comments.
WOD
10-9-8-7-6-5-4-3-2-1
POWER CL 75 % 1RM
STRICT PULL UPS
Posted: March 2nd, 2010 under Uncategorized - 1 Comment.
WARM UP
1000M ROW
WOD BEAR COMPLEX
7 CYCLES 5 RDS
DL
HHCL
FRONT SQ OR THRUSTER AND NO PP
PP
BACK SQ
5 BURPEES IF YOU SET THE BAR DOWN BEFOR YOU AR DONE WITH THE ROUND
Posted: March 1st, 2010 under Uncategorized - No Comments.
WARM UP
BOX JUMPS TO MAX HEIGHT NO RUNNING START
DOES NOT COUNT AS PR IF TAKE A STEP
WOD MURPH
1 MILE RUN
100 PUSH UPS
200 PUSH UPS
300 SQ
1 MILE RUN
Posted: March 1st, 2010 under Uncategorized - No Comments.