Saturday, April 5, 2014
front squat 3-3-3-3-3 Compare results to November 1, 2013.
Friday, April 4, 2014
for time: 20x handstand pushup 20x hang power clean @ 115/75-lbs. 20x pull-up 20x hang power clean 20x single-leg squat (alternating, total) 20x muscle-up There is a 13-minute time limit to this workout.
Thursday, April 3, 2014
Congratulations David S., for earning your shirt! for time: 800m run 30x deadlift @ 135/95-lbs. 60x sit-up 25x deadlift 50x sit-up 20x deadlift @ 225/155-lbs. 40x sit-up 15x deadlift 30x sit-up 800m run
Wednesday, April 2, 2014
***Important Announcement*** Beginning Saturday, April 5, we have added an 1130a Workout of the Day class. for time: 21-15-9 dumbbell hang squat clean with 50/35-lb. dumbbells handstand pushup Compare results to December 2, 2013. workout courtesy of crossfit.com
Tuesday, April 1, 2014
clean and jerk 1-1-1 Compare results to April 30, 2013. then, for time: 800m run 30x pull-up 90x squat 25x pull-up 75x squat 20x pull-up 60x squat 15x pull-up 45x squat 800m run workout courtesy of crossfit.com
Monday, March 31, 2014
high hang snatch + hang snatch + snatch 1-1-1-1-1 then, three rounds; rest amply between rounds: max toes-to-bar
Saturday, March 29, 2014
***Important Announcement*** Beginning Saturday, March 1, we will host the weekly 2014 Reebok CrossFit Games Open workout every Saturday during our regular classes through March 29—the Open workout will be the Workout of the Day at 8a, 9a, 10a, 12p and 1p. Please come by each week at these times to cheer on over 25 […]
Friday, March 28, 2014
eight distances, each for time; rest amply between distances: 4x 200m run 4x 250m row *Alternate each round of rowing and running. This workout is scored by all eight times.
Thursday, March 27, 2014
Complete 12 minutes, every minute, on-the-minute where the odd intervals are 5x 1 1/4 front squat, and the even intervals are 3x muscle-up. then, for quality: 50x strict handstand pushup
Wednesday, March 26, 2014
as many rounds as possible in 12 minutes: 45x double under 21x dumbbell power clean with 50/35-lb. dumbbells 15x swing @ 55/35-lbs. 9x pull-up
