Posts By: Will

Trainers log

Trainers Log March 11, 2010 Well the Crossfit total challenge is off and running with big numbers already posted. Look forward to seeing all of our clients improve over this next month. Also the Dublin dash is just around the corner. I heard that bloody marries never tasted better then after the dash. Justin and more »

Workout Of the Day

CrossFit Total starts today. Weigh in Max Press Max Back squat Max Dead Lift For Total #

Workout of the day

Tuesday March 9 2010 For Time: 2 Down and backs___10 Dead lifts___30 Situps___30 Wallballs 10′ 4 Down and backs___10 Dead lifts___30 Situps___30 Wallballs 10′ 2 Down and backs___10 Dead lifts___30 Situps___30 Wallballs 10′ For Time

W.O.D Monday March 8 2010

For time: ______Team Work out:____(Row 200m @ a time). When you are done rowing do:(____20 Situps____15 K.B swings____10 Brupees). Do as many rounds need to get a total row distance of 8000m

Trainer’s Log

Monday March 8 2010 I think I should start this log with a little personal info about me Keith Trojanowski: 10 things you may or may not know about me: 1. I have no middle name 2. I don’t grown hair on my head 3. I am 31 4. I am from Wyo. Go pokes more »


Hi my name is Keith and this is a test. More to come.

Tue Mar 2 2010

For Time: 70 burpee__60 Situps__50 Squats__40 Pullup__30 Push ups__row 500m

CROSSFIT TOTAL CHALLENGE March 11th and 12th we will be starting the Crossfit Total challenge.  The competition will consist of three lifts, max deadlift, squat, and press.  All three lifts will be done in the same workout.  We will then work on these lifts over the next 8 weeks.  This competition will have a buy more »

Tues Feb 23 2010 W.O.D

For Time : 10– Pull ups_____15–K.B Swings_____20– Thrusters______5 rounds

Mon. Feb, 22 2010

For Time. “blind Melon” 50 Wall Balls 50 Burpees 40 Wall balls 40 Burpees 30 Wall balls 30 Burpees 20 Wall Balls 20 Burpees 10 Wall balls 10 Brupees 40 Burpees

Wed. Feb 17, 2010 WOD

20-17-14-11-8-5-2 — KB swings — Wall Ball — Burpees — — For Time

Mon. Feb. 15 2010 W.O.D

A.M.R.A.P “Cindy” 5 Pullup————10 Pushups———-15 squat.

Tue. Feb 09, 2010

For Time: 21-15-9-15-21 (BW)DeadLifts Pushups Situps