Tuesday, September 8, 2009
Burpee Ladder
Do 1 burpee the first minute, 2 the second minute, 3 the 3rd. . . until you can't complete the reps within the minute.
Monday, September 7, 2009
We're on!
Class will be held today inspite of the holiday. We could all stand to work off the BBQ and beer from this weekend. Regular class at 5 and 6. Beginners class at 7.
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Friday, September 4, 2009
Thursday, September 3, 2009
Squats & HSPU
Welcome home Nick! I know Christin is really happy to have you home.
Back Squat 3 of 5
Max set of Hand Stand Push-ups
Wednesday, September 2, 2009
"Filthy Fifty"
Filthy Fifty from ThreeRivers CrossFit on Vimeo.
50 Box jump
50 Jumping Pull-ups
50 Kettlebell swings
50 Walking Lunges
50 Knees to elbows
50 Push press
50 Back extensions
50 Sit-ups
50 Burpees
50 Double unders
Tuesday, September 1, 2009
Modified "Daniel"
Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.
50 Pull-ups
40 Double Unders
21 Thrusters (If you did at least 2 of the 3 WODs from last week (J.T., Fran, Max Weight Thrusters: sub Deadlifts today)
80 Double Unders
21 Thrusters (or deadlifts)
40 Double Unders
50 Pull-ups
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