Full 2012 Burly Project – Click here for full details and to sign up.*

*Special thanks to Jon Peck for the great pictures and suggesting the name this year, Vaughn for volunteering to roast a pig, and Craig for helping with the hypertrophy programming.

Today’s workout was the first CrossFit video I saw that really caught fire for me.  There was no weight Rx’ed so today I’m recommending 20lbs & 30lbs but you’re welcome to do it with whatever weight you want.  Check out some of the times and comments from back in 2005 when this was posted and watch the video if you’d like.  This month marks my 7 year anniversary of being a dedicated CrossFitter and nearly 8 years since my first WOD.  Still love it!


11/May/2012 Friday WOD “Frelen” (40 Minute time cutoff)

“Frelen” [video] Five rounds for time of:

Run 800 meters
15 Dumbbell thrusters
15 Pull-ups