by Justin Brickman | Oct 25, 2014 | Uncategorized
Monday BS- “Bring Sally Up” – If you go to heavy and have to drop weight its a 30 burpee penalty. For Time: 30 C2B Pull Ups 400m Run 15 OHS 135/95 800m Run 15 OHS 400m Run 30 C2B Pull Ups Tuesday Hang Snatch- Work up to a heavy single or practice technique....
by Justin Brickman | Oct 16, 2014 | Uncategorized
As many of you know, MCCF trainer Pete Nellis is very involved with Barbells for Boobs and promoting Breast Cancer Awareness. Motor City Crossfit will be hosting a Barbells for Boobs event at Saint Clair Shores on Sunday October 26th at 1pm. We will be doing the...
by Justin Brickman | Sep 21, 2014 | Uncategorized
Monday C&J 5×2 +1 Jerk 21-15-9 Thrusters @ 115/75… Box Jumps 24/20 Tuesday BS/FS/DL/OHS/PP/BP For Time: 15 DL @ 225/155 30 Abmats 12 Sqt CLN @ 205/135 30 T2B 9 Pwr CLN @ 185/115 30 Abmats 6 Jerks @ 135/115 Wednesday Snatch 5×2 Behind the Neck...
by Justin Brickman | Sep 13, 2014 | Uncategorized
Monday BS/FS/DL/OHS/BP/PP 15-12-9-12-15 DL @205/145 T2B Tuesday C&J 2 cleans from Pos 2(just above knee) + 1 Jerk WOD For Time: 200m Run 21 C2B PU 400m Run 15 C2B PU 800m Run 9 C2B PU Wednesday TGU- 15:00 3×12 Back Extension or Reverse Hyper 30xGoblet Squats...
by Justin Brickman | Sep 6, 2014 | Uncategorized
Tuesday Snatch 5 set 2 squat snatches from position 1 (hip) WOD… Run 800 16 Power Snatch 95/65 Run 800 16 Power Snatch 95/65 Run 800 16 Power Snatch 95/65 Wednesday BS/FS/DL/BP 18-15-12-15-18 Front Squat 115/75 Burpee pull ups Thursday C&J 5 set of 2 squat...
by Justin Brickman | Aug 30, 2014 | Uncategorized
REMINDER: See the schedule change in the next post below. Monday BS/FS/DL/OHS/BP 7 min AMRAP… 7 OHS 135/95 7 Chest to bar pullups Rest 5 min 7 min AMRAP 7 Over the bar burpees 7 Shoulder to overhead 135/95 Tuesday 20 min work up in weight 1 Snatch + 3 OHS WOD...
