Thursday, January 28, 2016
1000m row + –rest four minutes– + tabata dumbbell thruster* with 45/30-lb. dumbbells. *One Tabata round is eight rounds of 20 seconds of maximum work, followed by 10 seconds of rest. This workout is scored by the time to completion on the row, and the total number of repetitions on the dumbbell thruster. Compare results […]
Wednesday, January 27, 2016
low hang power clean 3-3-3-3-3 for time: 3′ plank hold 50x inverted burpee 3′ plank hold Post score to comments.
Tuesday, January 26, 2016
as many rounds as possible in 10 minutes: 10x burpee 20x wall ball @ 20/14-lbs., 10-ft. target workout courtesy of crossfit.com as many rounds as possible in 10 minutes: 10x burpee 20x squat jump Post score to comments.
Monday, January 25, 2016
Thanks to Ben A. for snapping this shot during Snowpacalypse 2016 (before the Friday 5:30p class)! three rounds for time: 60x double under 12x swing @ 70/55-lbs. 21x chest-to-bar pull-up three rounds for time: 60x squat 12x standing long jump, 6-ft. 21x *pull* Post score to comments.
Sunday, January 24, 2016
Quote of the day: “Sportsmanship for me is when a guy walks off the court and you really can’t tell whether he won or lost, when he carries himself with pride either way.” –Jim Courier
Saturday, January 23, 2016
as many repetitions as possible in eight minutes*: push jerk @ 125/83-lbs. *In this workout, you may rest in the overhead or front rack positions. Every time the bar moves lower than the front rack, 50x double under must be immediately completed before returning to the barbell. then, as many repetitions as possible in four […]
Friday, January 22, 2016
deadlift 3-3-3-3-3 Compare results to October 13, 2015. four rounds for time: 25x suitcase deadlift (alternating, total) 30x hollow rock Post score to comments.
Thursday, January 21, 2016
overhead squat 5-5-5 Compare results to January 4, 2014. then, six rounds for time: 3x snatch @ 135/95-lbs. 6x single-leg squat 9x chest-to-bar pull-up six rounds for time: 9x single-leg squat 9x *pull* Post score to comments.
Wednesday, January 20, 2016
five rounds for time: 20x box jump-over, 20″ platform 100m sprint –5′ rest– five rounds for time: 15x box jump-over, 24″ platform 100m sprint five rounds for time: 20x tuck jump 100m sprint –5′ rest– five rounds for time: 15x standing long jump, 6-ft. 100m sprint Post score to comments.
Tuesday, January 19, 2016
3x front squat + split jerk 1-1-1 then, as many rounds as possible in 10 minutes: 5x burpee 3x unbroken toes-to-bar 20 rounds for time: 5x burpee 6x pike-up Post score to comments.