Welcome Baby Porter!

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2-10-2011 A. Power Clean: 6 x 3,2,1,3,2,1 (2nd wave heavier than the 1st) rest ~3min + 3 rounds: AMRAP Ring Dips rest 30 sec AMRAP Burpees in 30 sec rest 60 sec rest 2 min, then: AMRAP double unders in 2 min Mobility: 10 sec Cobra to 10 sec Down dog repeat 5 times + Prone scorpions x 5/5, +20 … Read More

Kitchen Learnin

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2-9-2011 A. Split Jerk: work up to a heavy single. Then, do 3 x 1 rep @ 85% of today’s max. rest 2:30′. + 5 rounds for time: 20 Knees to Elbows 20 Situps 20 sec L-Sit Mobility: 10 sec Cobra to 10 sec Down dog repeat 6 times Remember the Pie and Art gallery shop across the street from … Read More

2/8/2011

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2/8/2011 A1. Back Squat: 4 x 4-6 @ 30X0, rest 20 sec A2. Weighted Pullup: 4 x 2-3 @ 30X1, rest 3 min (if not to wtd. pullups yet, do your individual work here) + 25 HSPU (skill work, break as needed and work on technique) rest 2 min + 6 Rope Climbs, no ft if possible (skill work, break … Read More

Who’s Who: Aaron S!

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2/7/2011 AMR in 5 min: 10 Box Jumps 20″ 10 KB Swings 1.5/1p rest 5 min when done, then AMR in 5 min: 10 Pushups 10 Deadlifts 135/95lb rest 5 min when done, then AMR in 5 min: 10 Wallballs  20/14lb 10 Situps Mobility: Death Stretch How were you introduced to Crossfit? My friend Bill told me about it. He … Read More