Saturday, April 22, 2017
power clean 3-3-3 Compare results to June 19, 2015. then, Tabata Mash-Up: Hang power clean + Pushup Complete 16 intervals of 20 seconds of work followed by 10 seconds of rest where the odd intervals are hang power cleans @ 135/95-lbs., and the even intervals are pushups. This workout is scored by the total repetitions […]
Friday, April 21, 2017
“BSU” three rounds for time: 7x thruster @ 165/115-lbs. 15x muscle-up 10x power snatch workout courtesy of crossfit.com three rounds for time: 15x squat + tuck jump 15x *pull* 15x inverted burpee Post score to comments.
Thursday, April 20, 2017
back squat 1-1-1-1-1 Compare results to October 7, 2016. 12 rounds for time: 10x squat, 2″ hold at parallel in ascent 10x single-leg squat (alternating, total) Post score to comments.
Wednesday, April 19, 2017
shoulder press 3-3-3 Compare results to October 4, 2016. push jerk 3-3-3 Compare results to March 17, 2015. as many repetitions as possible in 10 minutes: 200m run 25x burpee 200m run max handstand pushup Post score to comments.
Tuesday, April 18, 2017
three rounds for time: 20x dumbbell overhead lunge, left @ 40/25-lbs. 20x dumbbell overhead lunge, right 10x (toes-to-bar + chest-to-bar pull-up) three rounds for time: 60x walking lunge 10x pike-up 10x *pull* Post score to comments.
Monday, April 17, 2017
in teams of two, for time: 30x deadlift @ 315/225-lbs. 60x lateral burpee 1-mile run* @ 20-lb. medicine ball 60x lateral burpee 30x deadlift *Team must complete the run together, one person carries the medicine ball at a time. for time: 30x suitcase deadlift (alternating, total) 60x lateral burpee 1-mile run 60x lateral burpee 30x […]
Sunday, April 16, 2017
Quote of the day: “Obey what you feel and know that your heart will always lead you in the right direction.” —r.m. drake Rest today.
Saturday, April 15, 2017
power snatch 2-2-2 Compare results to April 15, 2013. then, “16.3” as many repetitions as possible in 7 minutes: 10x power snatch @ 75/55-lbs. 3x bar muscle-up Compare results to March 12, 2016. workout courtesy of crossfit.com as many repetitions as possible in 7 minutes: 10x (burpee + squat) 3x *pull* Post score to […]
Friday, April 14, 2017
for time: 80 calorie row then, for time: 75x wall ball then, for time: 70x swing @ 70/55-lbs. for time: 1-mile run then, for time: 75x burpee then, for time: 70x standing long jump Post scores to comments.
Thursday, April 13, 2017
bench press 2-2-2-2-2 Compare results to July 14, 2016. five rounds for time: 25x pushup, decline 1′ plank hold (on elbows) Post score to comments.