2011-07-07
a:
5,5,5,3,3,1,1 sets of Deadlift for weight.
b:
3 individually timed rounds of 400m row with a 2 minute break in between each.
Helping make Concord California a Fitter Place.
2011-04-14 Back Squat
Back Squat
A:
3,3,3,3,3
Increase load each set.
B:
CrossFit Games Open WOD #4
AMRAP 10 minutes:
60 Bar Facing Burpees
30 Overhead Squat ( 120lbs / 90lbs )
10 Muscle Ups ( with wrist turnout )
2011-01-07 Over head squats
5,5,5,3,3,3 reps Overhead squats
Mini MetCon:
3 minutes of wall ball
subtract total score from 100
do that many burpees
edit: Rob Wolf on Paleo Diet -- Alex
2010-3-6 Over Head Squats
5,5,5,5,5
Overhead squats
Mini MetCon:
Death by 10 meters …you can thank CFE and Alison for this one 
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