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Press/Push Press/Push Jerk Review Press 5×5 WOD 2/1/10 4 Rounds: 400m Run 50 Air Squats Nutrition Review after.

WOD 1/29/10 “Fight Gone Bad” This workout consists of 3 rounds, 5 minutes each. There are 5 stations and you will work at each station for one minute and immediately rotate to the [...]

WOD 1/28/10 Overhead Squat 5×5 Rest 5 Minutes AMRAP in 10 minutes: 10m Broad Jumps 10 Kettlebell Swings (53#/35#) 10 Sit-Ups

WOD 1/27/10 Back Squat 5×5 Rest 5 Minutes “Fran” 21-15-9 Thrusters (95/65) Pull-Ups Post time to comments.

WOD 1/26/09 Deadlift 3×5 Then… 20-15-10 Deadlift (225#/155#) Ring Dips

If you’ve decided to make CrossFit your strength and conditioning program we would like you to take some before pictures of yourself in your swimsuit. A photo from the front, side, and back [...]

WOD 1/22/10 “Angie” For Time: 100 Pull-Ups 100 Push-Ups 100 Sit-Ups 100 Squats Post time to comments.

WOD 1/21/10 21-18-15-12-9-6-3 Wall Ball Lunges Post Time to Comments.

WOD 1/20/10 AMRAP in 10 minutes 5 Burpees 10 Knees to Elbows 15 Air Squats Post number of Rounds completed to comments.

WOD 1/19/10 200m Run 21-15-9 Squats Situps Pushups 200m Run Post time to comments.