Saturday, October 8, 2016
“TK” as many rounds as possible in 20 minutes: 8x strict pull-up 8x box jump, 36″ platform 12x swing @ 70/55-lbs. workout courtesy of crossfit.com as many rounds as possible in 20 minutes: 8x *pull* 8x tuck jump 12x standing long jump Post score to comments.
Friday, October 7, 2016
back squat 1-1-1-1-1 Compare results to July 26, 2016. 12 rounds for time: 10x squat, 2″ hold at parallel in ascent 10x single-leg squat (alternating, total) Post score to comments.
Thursday, October 6, 2016
five cycles, as many repetitions as possible in three minutes: 3x clean and jerk @ 135/95-lbs. 6x pushup 9x squat A one minute break is given before repeating each cycle. The clock does not reset or stop between rounds. This workout is scored by the number of repetitions completed from all five cycles. five cycles, […]
Wednesday, October 5, 2016
three rounds for time: 400m run 50x double under 21x toes-to-bar three rounds for time: 400m run 25x tuck jump 21x pike-up Post score to comments.
Tuesday, October 4, 2016
shoulder press 3-3-3 Compare results to January 5, 2016. then, as many repetitions as possible in six minutes: 250m row 25x thruster @ 115/75-lbs. 200m run max handstand pushup as many repetitions as possible in six minutes: 200m run 25x burpee 200m run max handstand pushup
Monday, October 3, 2016
snatch 3-3-3-3-3 Compare results to July 5, 2016. for time: 100x burpee + standing long jump Post score to comments.
Sunday, October 2, 2016
Quote of the day: “Sometimes, I’m the mess. Sometimes, I’m the broom. On the hardest days, I have to do both.” –Rudy Francisco Rest today.
Saturday, October 1, 2016
“Isakandy” for time, in teams of two: 30x snatch @ 135/95-lbs. 150x wall ball @ 20/14-lbs., 10-ft. target 75x power snatch @ 75/55-lbs. for time: 60x suitcase deadlift 150x burpee 75x *pull* Post score to comments.
Friday, September 30, 2016
four rounds: 1′ max L-sit, accumulated 1′ max box jump, 36/30″ platform 1′ rest This workout is scored by the total time spent in the L-sit, as well as the total repetitions of box jumps. four rounds: 2′ max v-hold, accumulated 1′ max squat jump 1′ rest This workout is scored by the total time […]
Thursday, September 29, 2016
clean and jerk 1-1-1 Compare results to December 9, 2014. then, “Gwen” for load: clean and jerk 15-12-9 All repetitions are unbroken “touch-and-go”—only one load may be used for all three sets. Compare results to March 12, 2014. workout courtesy of crossfit.com for time: 30-24-18 standing long jump* *Between each round complete a five-minute accumulated […]