3/28/10 WOD

We are entering Week 1 of our Westside Barbell / CrossFit Phase. I will try to post the next day’s WOD as early as possible. During this phase I strongly advise not to train intensely for more than 3 consecutive days. To achieve maximum results your focus needs...

3/27/10 WOD

Krista fighting for the lockout  Nora setting up for the clean 20 min Team AMRAP 250m Run10 Hang Power Snatches 75/4510 Box Jumps 24″/20″10 Wall Balls 20/14  Big Dawg Mantra – By Dave XI know you…I know you’re bigger, faster and stronger...

3/26/10 WOD

 Hilary is back! Perform 1 of each if able – Rest as needed between sets1. Max Reps – C2B Pullups2. Max Reps – Kipping Pullups3. Max Reps – Strict Pullups  5 Individual Rounds Rest 3 min between – score is total # of burpees:With a 2 min...

3/25/10 WOD

WU:400m JogWindmills and TGUs Strength:Bench Press build up to 1 RM with 40lbs of Chains  3 x 10 Weighted Dips MetCon:8 x 50m Hill Sprints or 5 x 1min Work 3min Rest on Rower for Meters “A meeting of the minds” – post what you think these guys are...

3/24/10 WOD

Martha showing an excellent rack position at the top of the clean Danny’s first official class shows great explosion and speed in the split jerk Clean and Jerk 1 RM – this is a full squat clean to split jerk  For time:500m Row30 Burpees150 DUs  Andy P...