Wednesday, September 11, 2013

“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, 2012. workout courtesy of crossfit.com

Monday, September 9, 2013

“J.J.” for time: 1x squat clean @ 185/125-lbs. 10x parallette handstand pushup 2x squat clean 9x parallette handstand pushup 3x squat clean 8x parallette handstand pushup 4x squat clean 7x parallette handstand pushup 5x squat clean 6x parallette handstand pushup 6x squat clean 5x parallette handstand pushup 7x squat clean 4x parallette handstand pushup 8x […]

Friday, September 6, 2013

deadlift 3-3-3 Compare results to July 3, 2013. then, five rounds for time: 15x deadlift @ 185/125-lbs. 15x toes-to-bar Compare results to September 8, 2011. workout courtesy of crossfit.com

Thursday, September 5, 2013

for time: 50-35-20 wall ball @ 20/14-lbs. pull-up double under Compare results to August 20, 2012. workout courtesy of crossfit.com

Wednesday, September 4, 2013

three rounds for time: 7x muscle-up 21x dumbbell thruster with 35/25-lb. dumbbells Compare results to January 7, 2012. workout courtesy of crossfit.com

Tuesday, September 3, 2013

Happy Birthday, Alissa! “So Fresh and So #Clean…#Clean…#Clean” Complete 21 minutes, every minute, on-the-minute—where the first seven minutes are 2x hang power clean, the second seven minutes are 2x power clean, and finally, the last seven minutes are 2x squat clean.