Happy Mother’s Day!
Happy mother’s day people!
High five a mom today.
Im going in for a workout at 10 if anyone wants to join.
Helping make Concord California a Fitter Place.
2011-04-14 Back Squat
Back Squat
A:
3,3,3,3,3
Increase load each set.
B:
CrossFit Games Open WOD #4
AMRAP 10 minutes:
60 Bar Facing Burpees
30 Overhead Squat ( 120lbs / 90lbs )
10 Muscle Ups ( with wrist turnout )
2010-12-31 Happy New Year’s Eve!
Nick and Susan on Wall ball
goodbye 2010!
For Time:
20 Push ups
10 pull ups
20 GHD Sit ups
10 Knees to Elbows
20 Wall Ball
10 Thrusters (65#/95#)
20 Calorie Row
10 Double unders
20 Waiter walking lunges (25/45#) -that’s 10 each leg
10 Box jumps
20 Sit ups
10 toes to the bar
20 Kettle bell swings(35/53#)
10 single hand KBS (5 per hand)
2010-12-30 The burpee mile
Kerry on KBS
1 mile of burpees
16 rounds for time:
100 m run
10 burpees
post times to comments
2010-12-29 “Smurph” or for the bad ass . . . “Murph”
Matt, making it look soooo easy 
This is a mini Murph…If you so choose you may do the Full Murph, I’ll post it below.
“Smurf”
For Time:
800 M Run
50 pull ups
100 push ups
150 squats
800 M run
you can break the pull ups, push ups and squats any way you like but the run must go at the beginning and the end.
Full Murph = 20 lb wt. vest
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run.
same rules apply, you can break up the exercises anyway you like but the runs must be at the start and finish
post your times to comments
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