9/30/10 WOD

Strength WOD:
Hang Power Clean
5-4-3-2-1
5(95) 4(105) 3(125) 2(135) 1(135)

Conditioning WOD:
3 rounds of

50 air squats
15 pull-ups
10 Hang Power Cleans

Time: 8:17

What is CrossFit?

StarFire Soccer League

Tonight we claim "VICTORY" and on a 4 game winning streak. Blowing out another team 7-2. 2 of the goals were scored by me, PatDaRok, making a total of 6 for the season, and planning to do more work! Yeah buddy

9/29/10 WOD

In teams of 2
AMRAP in 20min
200m sprint
100 Push Press (#45/#35)
100 Double Unders
100 Sit Ups 

(me & uncle Pete)

Total: 2rnds + 88DU

Chris Spealler - Legendary

9/28/2010 WOD

"LYNNE"

*Bodyweight bench press
*Pullups
5 rounds for max reps. .

RX: 165lbs/strict pull-ups

Total: 76