Tuesday, August 12, 2014
for time: 75x wall ball @ 20/14-lbs., 10-ft. target + 21-15-9 pull-up box jump, 24″ platform + 75x wall ball
Monday, August 11, 2014
10 rounds for time: 200m run 2x muscle-up then, for time: 21-15-9 power clean @ 135/95-lbs. burpee 10 rounds for time: 200m run 5x *pull* then, for time: 21-15-9 standing long jump burpee Post scores to comments.
Sunday, August 10, 2014
Let’s watch Christy A. in her first season with the DC Brawlers! Home games are on Tuesday, August 26, and Saturday, September 6—both start at 7p, and are at the Patriot Center! You can purchase tickets for these games here and here. Rest today.
Saturday, August 9, 2014
***Important Announcement*** The Saturday 11:30a Workout of the Day class will be moving to 11a, and the Saturday Barbell Team class will be moving to 1p, beginning today, August 9. deadlift 2-2-2-2-2 Compare results to March 29, 2010. then, for time: 30x strict handstand pushup 30x single-leg squat (alternating, total) 30x handstand pushup 30x single-leg […]
Friday, August 8, 2014
***Important Announcement*** The Saturday 11:30a Workout of the Day class will be moving to 11a, and the Saturday Barbell Team class will be moving to 1p, beginning tomorrow, August 9. Complete 20 minutes, every minute, on-the-minute where the odd intervals are 5x push press, and the even intervals are max unbroken toes-to-bar. This workout is […]
Thursday, August 7, 2014
back squat 5-5-5-5-5 Compare results to November 18, 2011. five rounds; rest amply between rounds: max single-leg squat, left max single-leg squat, right This workout is scored by the total repetitions completed of single-leg squats completed on each leg from all five rounds. Post scores to comments.
Wednesday, August 6, 2014
***Important Announcement*** The Saturday 11:30a Workout of the Day class will be moving to 11a, and the Saturday Barbell Team class will be moving to 1p, beginning this Saturday, August 9. “Fractured Cindy” as many rounds and repetitions as possible in 10 minutes: 5x pull-up 10x pushup 15x squat –rest exactly five minutes– as many […]
Tuesday, August 5, 2014
muscle clean 1-1-1-1-1 power clean 3-3-3-3-3 squat clean 5-5-5-5-5 workout courtesy of crossfit.com three rounds, each for time; rest amply between rounds: 20x burpee 20x inverted burpee This workout is scored by the time to completion of each round. Post scores to comments.
Monday, August 4, 2014
“Nancy” five rounds for time: 400m run 15x overhead squat @ 95/65-lbs. Compare results to July 29, 2013. workout courtesy of crossfit.com
Sunday, August 3, 2014
Full range of motion in the squat allows us to experience the entire benefit of the movement by placing the greatest stress on the system per repetition. What are we looking for? Hip crease well below the knee. In other words, if we need a committee to determine if the rep counts, then it needs […]