Saturday, October 5, 2013
The 2013 Mid-Atlantic Hopper is this weekend—Saturday, October 5 and Sunday, October 6. Please plan to make the short drive to CrossFit BWI to cheer for our athletes! Current roster includes: May B., Chris C., Rebekka, Melody, and Alissa G. — for time: run 5k Compare results to June 8, 2013.
Friday, October 4, 2013
Check out our new coach’s bio page here! four rounds, as many repetitions as possible: 2′ chest-to-bar pull-up –1′ rest– 2′ push press @ 165/115-lbs. –1′ rest– In this workout, the clock does not reset or stop between exercises. This workout is scored by the total repetitions completed.
Thursday, October 3, 2013
for time: 21-15-9 squat snatch @ 95/65-lbs. chest-to-bar pull-up Compare results to April 25, 2011. workout courtesy of mid-atlantic qualifier (2009)
Wednesday, October 2, 2013
as many rounds as possible in 15 minutes: 1x legless rope climb, 18-feet 12x dumbbell pushup
Tuesday, October 1, 2013
2x power clean + 2x jerk 1-1-1-1-1-1-1
Monday, September 30, 2013
five rounds for time: 5x handstand pushup 10x single-leg squat (alternating, total) 15x toes-to-bar 200m run –1′ rest–
Saturday, September 28, 2013
“Tamra” seven rounds for time: 5x deadlift @ 275/185-lbs. 15x box jump, 24″ platform then, for time: 75x pull-up This workout is scored by both times. Compare results to September 8, 2010.
Friday, September 27, 2013
for time: 60x double under 30x single-leg squat (alternating, total) 600m run 40x double under 20x single-leg squat (alternating, total) 400m run 20x double under 10x single-leg squat (alternating, total) 200m run Compare results to October 12, 2012.
Thursday, September 26, 2013
“Randy” for time: 75x power snatch @ 75/55-lbs. Compare results to September 12, 2011. workout courtesy of crossfit.com
Wednesday, September 25, 2013
for time: 9-7-5-3-1 burpee muscle-up burpee handstand pushup, 5″ deficit
