WOD, 9/24/09: 21-18-15-12-9-6-3 of: Wall Balls (20/14) Weighted walking lunge (45/25)    Continue Reading

WOD, 9/23/09: 7 Rounds for time of:
 200 meter run 10 Chest to bar pull-ups
(modified reg. pull-ups) 20 Kettlebell Swings, 1.5 pood One aspect that I love about my religion, my job (as a teacher and trainer), and my career as a CrossFit athlete, are that all three of these commitments evoke constant self-improvement.  When [...]Continue Reading

WOD, 9/22/09: 1×4 Max Deadlift Then…  ”Ladder 12″ 1 Squat Jump and 1 Chest Slap Push-up 2 Squats Jumps and 2 Chest Slap Push-ups 3 Squats Jumps and 3 Chest Slap Push-ups… Continue to 12 reps of each.  If you cannot do chest slap push-ups, sub regular push-ups. PLEASE BE SURE TO WRITE BOTH YOUR TIME [...]Continue Reading

YOU CANNOT GET THROUGH YOUR WEDDING WITHOUT TAKING YOUR SHIRT OFF… Congrats to Jay and Joce on their wedding this weekend.       WOD, 9/21/09: Work your way towards a 3 rep max of a front squat.   Then… “The Lot” Two Rounds for time of: 3 Overhead Squats (95/65) 6 Push Jerks (95/65) [...]Continue Reading

WOD, 9/20/09: “Fight Gone Bad!” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This [...]Continue Reading

WOD: 9/19/09 “Angie” For time: 100 pull ups 100 push ups 100 sit ups 100 squats  Continue Reading

WOD, 09/18/09: “The Leydon Love Lockdown” 5 Rounds for time of: 100 Meter Sprint 9 Clean and Jerks (135/95) 18 Box Jumps (24 inches) 9 Burpees This WOD goes out to an extra-special couple that will be tying the knot tomorrow!  Jay and Joce, owners of CrossFit Milford, are getting married!!!  The rep counts are [...]Continue Reading