Helping make Concord California a Fitter Place.

2010-08-27 Front Squats

CrossFit Dog Pirma, rests up after a hard Kettle Bell WOD.

3,3,3,3,3,3,3 Front Squats

increse loads for each set

Mini Metcon:

Tabata Rowing

Tabata jump rope

post scores  and loads to comments

2010-08-26 “Nutts”

 For Time:

Nutts Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.First posted 28 May 2010

10 Handstand push-ups 250 pound Deadlift, 15 reps 25 Box jumps, 30 inch box 50 Pull-ups 100 Wallball shots, 20 pounds, 10′ 200 Double-unders Run 400 meters with a 45lb plate

2010-08-25 Cleans

5,5,5,5,5 Squat cleans

increase loads for each set

Mini Metcon:

three rounds with a partner:

Partner A: Run 400

Partner B: As many KBS as possible until they get back

score all three of your KBS sets together for your final score.

2010-08-24

Jackie and her partner Mike from CF Petaluma at the Deuces Wild Competition at DCF.

As many rounds as possible in 20 minutes of:

5 pull ups

10 Wall Ball

15 farmer lunge walks (20 lb dumbbell/40 lb dumbell)

last posted 2/10.  Post rounds to comments

2010-08-23

Nothin' better than chicks lifting weights

 Holding a Medicine Ball (14#/20) complete three rounds for time:

10 box jumps

15 push ups

20 back extensions

25 squats

400 M run

post times to comments