Thursday, January 17, 2013
power clean 3-3-3 clean 3-3-3 clean pull 3-3-3 Compare all results to January 12, 2013. then, Tabata Mash-Up: Box Jump + Single-leg Squat Complete 16 intervals of 20 seconds of work followed by 10 seconds of rest where the odd intervals are box jumps (24″ platform), and the even intervals are single-leg squats. This workout […]
Wednesday, January 16, 2013
as many repetitions as possible in 10 minutes: muscle-up Compare results to January 9, 2013. then, three rounds for time: 400m run 12x swing @ 70/55-lbs. 21x pull-up Compare results to August 9, 2011.
Tuesday, January 15, 2013
***Important Announcement*** Beginning today, Tuesday, January 15, all Tuesday 12p classes will move half an hour earlier, to 1130a–1230p. snatch 3-3-3 snatch pull 3-3-3 Compare all results to January 7, 2013. then, one round: strict pull-up ladder This workout is scored by the highest number of strict pull-ups completed in the ladder.
Monday, January 14, 2013
Congratulations Christy P., for placing third in this year’s O.C. Throwdown! — “Grow“ for time: 30x clean and jerk @ 135/95-lbs. 1000m row The standard for this workout is ground-to-overhead in two movements. The clean begins at the ground and may be caught in any position—power or squat. Any overhead press or jerk variation is […]
Sunday, January 13, 2013
Cheer on the indomitable Christy P. at this weekend’s OC Throwdown! Up-to-the-minute scoring is available here. — US News & World Report strikes again, ranking the Paleo Diet the worst out of 28 possible options. Post conflicting research to comments. Rest today.
Saturday, January 12, 2013
power clean 3-3-3 Compare results to February 27, 2012. clean 3-3-3 Compare results to January 30, 2012. clean pull 3-3-3 then, for time: 7-6-5-4-3-2-1 hang power clean @ 155/105-lbs. front squat Compare results to April 26, 2012.
Friday, January 11, 2013
for time: 1000m run 100x pushup 10x snatch @ 135/95-lbs. workout courtesy of crossfit.com
Thursday, January 10, 2013
push press 3-3-3 Compare results to October 3, 2012. push jerk 3-3-3 Compare results to January 31, 2012. split jerk 3-3-3 Compare results to December 15, 2010. then, one round: strict pull-up ladder max weighted plank @ 45/25-lbs. strict pull-up ladder This workout is scored by the highest number of strict pull-ups completed in each […]
Wednesday, January 9, 2013
as many repetitions as possible in 10 minutes: muscle-up then, as many rounds as possible in 10 minutes: 5x unbroken toes-through-rings 10x unbroken strict bodyrow 15x weighted sit-up @ 25-lbs.
Tuesday, January 8, 2013
back squat 7-7-7 weighted dumbbell step-up, 24/20″ platform 10-10-10 then, for quality: 3′ “L”-sit* *You may use as many sets as needed to accumulate three minutes.