Saturday, June 21, 2014
as many rounds as possible in 15 minutes: 2x legless rope climb, 9-ft. 20x wall ball @ 20/14-lbs., 10-ft. target 200m run workout inspired by crossfit.com
Friday, June 20, 2014
for time*: 50x clean and jerk @ 165/115-lbs. *At the start of each minute, five burpees must be completed before moving to the barbell.
Thursday, June 19, 2014
five rounds for time: 400m run 15x thruster @ 95/65-lbs. workout courtesy of crossfit.com then, two rounds; rest amply between rounds: max strict chest-to-bar pull-up
Wednesday, June 18, 2014
2x power clean + 4x squat clean + 8x deadlift 1-1-1-1-1 In this workout, you may rest anywhere but on the floor, even to re-grip. Compare results to August 10, 2012.
Tuesday, June 17, 2014
as many repetitions as possible in five minutes: double under + for time: 7-6-5-4-3-2-1* muscle-up *You must complete a 200m run after each set of muscle-ups. This workout is scored by the total double unders completed in part one, and the time to completion in part two. Compare results to March 21, 2011.
Monday, June 16, 2014
front squat 2-2-2 Compare results to August 20, 2013. then, three rounds for time: row, 15 calories 10x burpee* *The jump in the burpee occurs over the rower. workout courtesy of crossfit.com
Sunday, June 15, 2014
Did you hear about our refer-a-friend summer reward program? This summer, you will receive $50 off your next month’s membership if your friend/family member joins our gym. The new member will receive $50 off his or her third month of training. Rest today.
Saturday, June 14, 2014
“Ivy” for time: 21-15-9 deadlift @ 225-lbs. chest-to-bar pull-up Compare results to May 15, 2012.
Friday, June 13, 2014
split jerk 1-1-1-1-1-1-1 Compare results to July 28, 2012. then, two rounds per leg; rest amply between rounds: max single-leg squat @ 25-lbs. Compare results to March 22, 2012.
Thursday, June 12, 2014
for time: 800m run 40x “L” pull-up 800m run 40x strict pull-up 800m run 40x pull-up workout courtesy of crossfit.com