Don’t wait until last minute to sign up for the challenge. Click the tab “2013 challenge deviant” for more information or the banner above comments. Warm Up: Warmy 50 sit ups 3 minutes of DU’s – no single skips, practice your DU’s 2 minute rest…then Complete as many rounds and reps as possible in 15 […]

5 minute warm up Pull’s (7,6,5,4,4) 5 out of 7 days Stomach, the usual SWOD: Session 1, week 2 – Bench Bench Press – 65%x5, 75%x5, 85%x5+ 50-55% 5×10 Supine ring rows, 3x max reps (on last set once you fail have partner support back and reduce weight so you can complete 10-15 more reps) […]

Warm Up: Warmy 5 minutes alternating between :30 plank hold, :30 wall sit, no rest. Complete the following; 1,2,3,4…10,9,8,7,6…1 Thrusters (95#/65#) DU’s Cut off time 20 minutes. Post last completed round to comments.

5 minute warm up Pull’s (7,6,5,4,4) 5 out of 7 days Stomach – one set of weighted sit ups, rollouts and weighted side ups SWOD: Session 1, week 2 – Deadlift Deadlift – 65%x5, 75%x5, 85%x5+ Front Squat – 50%x10, 60%x10, 70%x10 (use your 90% squat max to determine FS percentages) Bulgarian lunges 3×8 each […]

A few housekeeping items; first, I won’t be there tomorrow (skiing), second the challenge is in three weeks, sign up soon – if you have any questions about it let me know and third the CrossFit Games Open starts March 6th – April 7th. A few of us participated in the 2012 Games, attempting each […]