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Saturday, May 23, 2009

amy dl
as many rounds as possible in 10 minutes:
5x thruster @ 115/75-lbs.
10x burpee

–rest 5 minutes–

as many complexes* as possible in five minutes:
turkish get-up + overhead squat @ 55/35-lbs.

*1 complex = left turkish getup + left overhead squat + right turkish get-up + right overhead squat

In this workout, the clock does not reset or stop during the rest period. Each completed round is scored as one point in the first set, as is each completed complex in the second set.

This workout is scored by the both the total points from part one and part two.

Friday, May 22, 2009

for time:
30x clean and jerk @ 135/95-lbs.

The standard for this workout is ground-to-overhead in two movements. The clean begins at the ground and may be caught in any position—power or squat. Any overhead press or jerk variation is acceptable.

workout courtesy of crossfit.com

Wednesday, May 20, 2009

The chest-to-bar pull-up…
On Monday, Ivy L., David O., Melody and Ted K. fought through the day’s workout in the 7a group. As the minutes wore on, David was the last athlete working—willing his 6’5″ frame through full-range pushups. In fact, he was completing the round of 30 when everyone else had finished (sorry, Dave). All the while, Ivy cheered him on, talking him through his remaining repetitions. She was only about five minutes removed from finishing the workout herself, but when he began the round of 10, she stood next to him and they squatted that set together. When he dropped to the deck to finish those final pushups—in sets of one—Ivy dropped too, and did another 10 pushups, in step, one at a time.

Thanks to the hard work of all of our athletes, we witness plenty of impressive physical and mental efforts every day, but none have shown as much camaraderie and class as Ivy did on Monday. If you get a workout named after you—our small token of appreciation—this is how you want it done. Thank you, Ivy.

And yes, there is only one prescribed load for the deadlifts because let’s face it, Ivy out-pulls almost everyone.

–Melody and John

for time:
deadlift @ 225-lbs.
chest-to-bar pull-up

image courtesy of crossfit.com

Tuesday, May 19, 2009

jen pushup
Medicine Ball Mile
for time:
complete each movement with a 20/14-lb. medicine ball,
400m carry
30x clean
400m carry
30x slam
400m carry
30x thrusterfuck*
400m carry

*Medicine ball thrusterfuck = clean + thruster + slam + pushup + curse

Friday, May 15, 2009

Tabata Something Else
Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first eight intervals are pull-ups, the second eight intervals are push-ups, the third eight intervals are sit-ups, and finally, the last eight intervals are squats. There is no rest between exercises.

This workout is scored by the total repetitions completed from all 32 intervals.

workout courtesy of crossfit.com