Friday, September 19, 2014
push jerk 3-3-3 Compare results to January 24, 2013. split jerk 2-2-2 Compare results to October 19, 2010. 1 1/4 front squat 1-1-1
Thursday, September 18, 2014
three rounds; rest amply between rounds: 5x strict muscle-up + 5x kipping muscle-up then, five rounds for time: 5x deadlift @ 275/185-lbs. 10x burpee Compare results to August 1, 2012. workout courtesy of crossfit.com
Wednesday, September 17, 2014
“Spatial Awareness” for time: run one mile as many repetitions as possible in three minutes: strict handstand pushup, 5″ deficit for time: 200m run as many repetitions as possible in three minutes: handstand pushup, 5″ deficit for time: run one mile as many repetitions as possible in three minutes: strict handstand pushup for time: 200m […]
Tuesday, September 16, 2014
snatch 1-1-1 Compare results to June 26, 2014. then, four rounds; as many repetitions as possible: 1′ max clean @ 225/155-lbs. –rest 2 minutes–
Monday, September 15, 2014
three rounds for time: 30x shoulder press @ 85/60-lbs. 20x weighted pull-up @ 35/25-lbs. 10x weighted dip @ 35/25-lbs. workout inspired by crossfit.com
Friday, September 12, 2014
four rounds, each for time; rest exactly three minutes between rounds: 500m row This workout is scored by all four times. Compare results to January 7, 2014. workout courtesy of crossfit.com
Thursday, September 11, 2014
“Murph” for time: 1-mile run 100x pull-up 200x pushup 300x squat 1-mile run Start and finish with a one-mile run. Partition the pull-ups, pushups and squats as needed. If you have a 20-pound vest or body armor, wear it. Compare results to September 11, 2013. workout courtesy of crossfit.com
Wednesday, September 10, 2014
hang power snatch 3-3-3 front squat 3-3-3 Compare results to August 15, 2014.
Tuesday, September 9, 2014
for time: 10x muscle-up 20x box jump, 28″ platform 9x muscle-up 18x box jump 8x muscle-up 16x box jump 7x muscle-up 14x box jump 6x muscle-up 12x box jump 5x muscle-up 10x box jump
Monday, September 8, 2014
Complete 10 rounds of 3x touch-and-go clean and jerk, starting every 90 seconds. This workout is scored by the loading on the clean and jerk across the three heaviest successful rounds. then, “Jeremy+” for time: 21-15-9 overhead squat @ 105/70-lbs. lateral burpee
