Thursday, October 29, 2015

With a continuously running clock, establish a one-rep max power clean in nine minutes. Compare results to April 25, 2015. then, as many rounds as possible in eight minutes: 6x lateral burpee 4x power clean @ 155/105-lbs. as many rounds as possible in eight minutes: 6x lateral burpee 4x *pull* Post score to comments.

Wednesday, October 28, 2015

for time: 4-5-6-7 muscle-up 4x wall ball @ 20/14-lbs., 10-ft. target workout courtesy of crossfit linchpin for time: 4-5-6-7 *pull* 4x squat Post score to comments.

Tuesday, October 27, 2015

power snatch + 5x overhead squat 1-1-1-1-1 Compare results to November 22, 2014. workout courtesy of crossfit.com five rounds for time: 10x tuck jump 10x burpee 1′ squat hold, thighs at parallel Post score to comments.

Monday, October 26, 2015

for time: 84x double under 21x dumbbell front squat @ 55/35-lb. dbs 21x pull-up 60x double under 15x dumbbell front squat 15x pull-up 36x double under 9x dumbbell front squat 9x pull-up for time: 84x walking lunge (alternating, total) 42x squat 21x *pull* 60x walking lunge (alternating, total) 30x squat 15x *pull* 36x walking lunge […]

Sunday, October 25, 2015

Quote of the day: “Attract what you expect. Reflect what you desire. Become what you respect. Mirror what you admire.” –Unknown Rest today.

Saturday, October 24, 2015

push jerk 1-1-1-1-1-1-1 Compare results to August 16, 2014. 10 rounds, rest exactly 30″ between rounds: 10x pushup, 5″ hold at top of each pushup

Friday, October 23, 2015

three rounds for time: 10x deadlift @ 225/155-lbs. 15x toes-to-bar 20x wall ball @ 20/14-lbs., 10-ft. target three rounds for time: 10x suitcase deadlift (alternating, total) 15x pike-up 20x squat jump Post score to comments.

Thursday, October 22, 2015

overhead squat 1-1-1-1-1 front squat 1-1-1-1-1 back squat 1-1-1-1-1 Compare results to June 2, 2014. workout courtesy of crossfit.com 15 rounds: 10x squat, 2″ hold at parallel in ascent 10x single-leg squat (alternating, total) Post scores to comments.

Wednesday, October 21, 2015

four rounds for time: 15x box jump, 36/30″ platform 400m run workout courtesy of crossfit.com four rounds for time: 15x tuck jump 400m run Post score to comments.

Tuesday, October 20, 2015

for time: 40x strict handstand pushup 400m run 40x handstand pushup 400m run weighted strict pull-up 1-1-1-1-1 for time: 40x strict handstand pushup 400m run 40x handstand pushup 400m run Post score to comments.