Wednesday 1.28.15

Skill:  EMOM for 12:00:

- 1 Wall Walk + 2 Handstand Push Ups

WOD: "Jackie"
For time:
- 1000m Row
- 50 Thrusters (43/35#)
- 30 Pull Ups

*Optional:  For reps:
- 1 max set of Wall Balls (20/14# to 10').
set ends when you stop moving for any significant (2-3 sec) amount of time

Wednesday 3.19.14

Skill: One-Arm Kettlebell/ Dumbbell Rows 3 x max reps

WOD: "Jackie"
- 1000m Row
- 50 Thrusters (45/35#)
- 30 Pull Ups

*Please don't drop the empty bars!
** Protect your hands!

Post weights, reps and times to comments.

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I started changing my dog's diet to a grain free diet months ago and his energy is up more than before.  And his body composition is much better!

Article: What Your Dog & Your Diabetic Uncle Have In Common

Tuesday 10.22.13

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Skill: On the minute for 12:00:

- 3-5 Ring Dips - hardest variation possible

WOD: "Jackie"
- 1000m Row
- 50 Thrusters (45/35#)
- 30 Pull Ups

Please don't drop the empty bars!

Post reps and times to comments

Monday 12.19.11

Aw, cute family photo from Saturday's Capoot challenge at CrossFit Solano.  Good job to everyone that attended!

SWOD:  Back Squat: 70%x 1, 80%x 1, 90%x Max reps

Metcon: "Jackie".  Compare to 8.13.11
- 1000m Row
- 50 Thrusters (45/35#)
- 30 Pull Ups

Post weights and times to comments.

Saturday 8.13.11

Christine keeping her body straight (hollow) in a ring handstand.

SWOD: Rowing technique

Metcon: "Jackie"
For Time:
- 1000m Row
- 50 Thrusters 45/35
- 30 Pull Ups

We'll have three rowers, so we will run as many heats of three as needed.  This workout is one time through with light weight so try to speed through the work with the best form possible.

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