Thursday, June 17, 2010

Flip Flop

WOD:

3 rounds for time:

10 cleans (135lbs/95lbs)
50 m walking on hands

Wednesday, June 16, 2010

New Edition

WOD:
2 x through circuit of: 45 sec/15 sec work/rest at each station of:
Wallballs
Pull-ups (ring rows)
Squats
Kettlebell Swings
Sit-ups
Rowing
Box Jumps

We had a busy morning with several newcomers. Welcome to MCCF!

Here a re a ferw action shots, a bit fuzzy and out of focus, but thats probably how everybody was feeling by the end of this WOD

Phil on rings rows and Gary on wallballs.

Joe on sit-ups

Brian on the C2


Jeff on box jumps

Sarah on kettlebell swings.

Big thanks to Brian  for spearheading the installation of the new pull-up rig. Now, its starting to feel like Crossfit!

Friday, June 11, 2010

Creepy Crawlies

12 Min Amrap

10 Wall Balls
25 meters walking on hands (scale to skunk walks/bear crawl)
10 pull-ups (scale to ring rows)
 

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