WOD, 12/1/09: First:  Front Squat 3-3-3 then…get ready for it… “Karen” 150 Wall Balls for time (20/14 lbs) We may have to perform this WOD in heats depending on class size/wall space.  I have seen it done in everything from a little over 4 minutes all the way up to 11 minutes.  Set your goal [...]

WOD, 11/30/09: 5 Rounds for time of: 10 Push Jerks (135/95 lbs) 20 Kettlebell Swings (1.5 pood/1 pood) 30 Box Jumps (24 “) CrossFit Milford recently posted a blog entitled, “I CrossFit Because…”  Jay stated why he CrossFits.  Then, he opened up the discussion board to all of his members.  There were 20+ comments on [...]

WOD, 11/29/09: 10-9-8-7-6-5-4-3-2-1 of: Deadlift (115/75 lbs…weight remains the same for all 3 movements) Hang power clean Front squat