How deep can you dig...

Remember to come out and play/cheer on your gym's team in our first Hard Court Classic of Basketball at the Jewish Community Center in Margate @ 10 AM on Sunday!

ADVANCED and FIRE-BREATHER

Lift:

8 Min

Thruster

Build to a Heavy Single quickly

"FRAN"

21-15-9

Thrusters 95/65

Pull Ups

(Last completed 12/5/11)

CrossFit's most talked about WOD. It's the workout from which to measure true work capacity using a strength element, body weight element, and pure metabolic stimulation.

Let's hit some PR's!!

Post loads, time and thoughts to comments.

Come back home...

ADVANCED and FIRE-BREATHER

Lift:

10 Min

Thruster

Build to a Heavy Triple

ADVANCED

"Trapdoor - ADV"

11-1 Front Squat 95/65

30 Singles

1-11 Ring Rows/Pull Ups

FIRE-BREATHER

"Trapdoor"

10-1 Front Squat 135/95

10 Double Unders

1-10 Pull Ups C2B

Post loads, time and thoughts to comments.

Training Notes:

11-1/1-11, 10-1/1-10 - This is a ladder down and up.  

ADV - Complete 11 Front Squats, 30 Singles, 1 Pull Up in the first round, then Complete 10 Front Squats, 30 Singles, 2 Pull Ups, etc.  

Same applies to FB.

Front Squat - Pick a weight that will challenge you to go UNBROKEN for every round - Modify up or down as needed.

The clothes make the girl...

A great resource for all things Paleo

Mark's Daily Apple

Lift:
Thruster
1-1-1-1-1
(Last completed 9/14/10)


WOD:
"Starring"
5 Rds
7 Thrusters 135/95lbs
12 T2B


or


"Heavy Starring"
5 Rds
6 Thrusters 155/105lbs
8 T2B - 10lb Med Ball btwn legs


Post loads, time and thoughts to comments.

14 Fantasy Teams...seriously

Lift
Heavy Thrusters
3-3-3

WOD

"Panda"
5 Rounds
10 Front Squats 135/95
15 Sit Ups

Cash Out
Foam Roll Out Your Quads!

Shine, shine, shine...

Check out Nadia doing 100 pull ups in 2:53 here!!

Lift:

Heavy Thrusters

5 sets of 2-3 reps

(First set should be 3 and last set should be 2)

(Last completed 5/11/10)

WOD:
"Tarzan"
2 Rds
200m Run
12 Thrusters 115/85lbs
200m Run
12 Pull Ups
200m Run
12 Power Cleans 115/85lbs


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Can you believe this guy?...

Williamstown 'Eva' crew!

EHT 'Eva' crew!

Lift:

"HEAVY Thrusters"

1-1-1-1-1
(last done 7/8/09)

WOD:
"Riot"

800m run
then:

5 rounds
10 push press 95/65lb
10 SDHP 95/65lb
then:

800m run

Post loads, time and thoughts to comments.

NEW PICS (IN PHOTO GALLERY) AND SLIDESHOW ARE UP FROM APRIL!!

She's just 16 years old..

"HEAVY Thrusters"

3-3-3-3-3

Post loads to comments

Warm up with 5-5-3-3 until you get to a working set of 3.

Increase weights until form is vomit worthy(or failure - should be 4th/5th set), and then pare it back and finish the rest.