Wednesday, January 11, 2012
power snatch 2-2-2 overhead squat 3-3-3 Compare all results to December 7, 2011.
Tuesday, January 10, 2012
for time: 1-2-3-4-5-6-7-8-9-10* unbroken* power clean @ 135/95-lbs. unbroken* front squat *You may rest anywhere but on the floor, even to re-grip. This includes between each repetition, each exercise and each round. Any rest on the floor constitutes a break in the set. This workout is scored by both the time and number of sets […]
Monday, January 9, 2012
back squat 3-3-3 shoulder press 3-3-3 Compare all results to December 5, 2011.
Run/Row: Monday, January 9 – Friday, January 13, 2012
MPHR Workout #175 each for time: 4x 800m run Rest three minutes between repeats Row Workout each for time: 4x 1000m row Rest three minutes between repeats MPHR Workout #176 each for time: 10x 200m run Rest two minutes between repeats Row Workout each for time: 10x 250m row Rest two minutes between repeats Post […]
Lift: Sunday, January 8, 2012
skill: snatch lift: snatch, max for the day clean and jerk, max for the day
Sunday, January 8, 2012
Read Competitor Magazine‘s article on CrossFit superstar Annie Sakomoto here. The results of Wednesday’s Olympic squat test: “Perfect” scores: Claire H., Matt H., Erez Y., Drew P., Robbie S., Kate R., Jessy C., Ivy F., Dave R., Christy P., Lisa C., John G. and Wayne C. “Passing” scores: Michael F., Matthew W., Derek B., Jon […]
Saturday, January 7, 2012
three rounds for time: 7x muscle-up 21x dumbbell thruster with 35/25-lb. dumbbells workout courtesy of crossfit.com
Run/Row: Saturday, January 7, 2012
MPHR Workout #174 for time: 5k run time trial, all-out effort Compare results to SC MPHR Workout #146. Row Workout 5k row time trial, all-out effort Compare results to MPHR Workout #155.
Friday, January 6, 2012
deadlift 5-5-5 Compare results to December 2, 2011. then, five rounds; rest amply between rounds: max strict bodyrow max strict knees-to-elbows This workout is scored by the total strict bodyrows and strict knees-to-elbows completed from all five rounds.
Lift: Thursday, January 5, 2012
skill: jerk lift: clean and jerk, max for the day assistance: tall snatch + hang power snatch, medium single then, three rounds; rest amply between rounds: 8x dumbbell windmill, left with 45/30-lb. db 8x dumbbell windmill, right
