Wednesday, February 6, 2013
five rounds; rest amply between rounds: 5x strict muscle-up then, five rounds; rest amply between rounds: 10x strict handstand pushup 25x hollow rock then, as many rounds as possible in 10 minutes: 8x hand-release pushup 6x strict pull-up 8x single-leg squat (alternating, total)
Tuesday, February 5, 2013
10 rounds, each for time; rest amply between rounds: 250m row This workout is scored by the difference between the fastest time and the slowest time. Compare results to May 10, 2012.
Monday, February 4, 2013
snatch 3-3-3 Compare results to January 26, 2013. then, “Like Mike” for time: 200m run 100x unbroken double under 18x weighted step-up with 110/70-lbs., 24/20″ platform 75x unbroken double under 17x weighted step-up 50x unbroken double under 200m run + burpee debt* *Burpee debt accrues in 10 repetition intervals, every time a set of double […]
Sunday, February 3, 2013
CMC Brooklyn, September 2012. We’ve been to Bryce Resort in Virginia, and to the Urban Assault in Brookyln, NY. On Sunday, May 18, we now go to Camelback Mountain in Tannersville, PA for the Tri-State Mountain Assault Civilian Military Combine, and Ralph A. is generously captaining this expedition! Teams are limited to four athletes, and […]
Saturday, February 2, 2013
shoulder press 3-3-3 Compare results to September 18, 2012. then, five cycles; as many rounds as possible in three minutes: 3x dumbbell power clean with 45/30-lb. dumbbells 3x dumbbell thruster 3x burpee A one minute break is give before repeating each cycle. The clock does not reset or stop between rounds. This workout is scored […]
Friday, February 1, 2013
as many rounds and repetitions as possible in 12 minutes: 150x wall ball @ 20-lbs, 10′ target/14-lbs., 9′ target 90x double under 30x muscle-up workout courtesy of crossfit.com
Thursday, January 31, 2013
“Diane” for time: 21-15-9 deadlift @ 225/155-lbs. handstand pushup Compare results to April 19, 2012. workout courtesy of crossfit.com
Wednesday, January 30, 2013
Registration for the 2013 Reebok CrossFit Games Open begins today, Wednesday, January 30! — five distances, each for time; rest amply between distances: 1x 800m run 1x 400m run 1x 200m run 1x 400m run 1x 800m run This workout is scored by all five times. Compare results to August 17, 2012.
Tuesday, January 29, 2013
Congratulations John Main, for your new position as CrossFit H.Q. Seminar Staff, Head Trainer! We are so proud of you! — 3x hang clean + 3x front squat + 3x shoulder-to-overhead 1-1-1-1-1 In this workout, you may rest anywhere but on the floor, even to re-grip. workout courtesy of wodapalooza miami 2013
Monday, January 28, 2013
“Cindy” as many rounds as possible in 20 minutes: 5x pull-up 10x pushup 15x squat Compare results to April 21, 2012. workout courtesy of crossfit.com