Thursday, November 15, 2012
clean and jerk 2-2-2 Compare results to July 6, 2011. back squat 3-3-3 Compare results to September 6, 2012.
Wednesday, November 14, 2012
“Narf” for time: 9-15-21 pull-up thruster @ 95/65-lbs. Compare results to July 18, 2011.
Tuesday, November 13, 2012
Congratulations Melissa S., for completing our Elements Workshop curriculum! — snatch 2-2-2 Compare results to June 11, 2012. then, three rounds; rest amply between rounds: max strict bodyrow 90″ weighted plank hold @ 45-lbs. This workout is scored by the total strict bodyrows completed from all three rounds.
Monday, November 12, 2012
for time: 2000m row 50x single-leg squat (alternating, total) 30x hang clean @ 225/135-lbs. Compare results to July 27, 2012. workout courtesy of crossfit.com
Sunday, November 11, 2012
The DC Rollergirls have teamed up with Hang Power Stache as part of Movember. And, members of Hang Power Stache will be at the Rollergirls bout next Saturday—a double header. Please join us. Everybody is welcome! When: Saturday, November 17 at 3p Where: Dulles Sportsplex Cost: $12 (buy tickets here) Rest today.
Saturday, November 10, 2012
deadlift 5-5-5 Compare results to October 13, 2012. then, “Tabata Something Else” Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first eight intervals are pull-ups, the second eight intervals are push-ups, the third eight intervals are sit-ups, and finally, the last eight intervals are squats. There is […]
Friday, November 9, 2012
five rounds for time: 10x wall climb 10x toes-to-bar 20x box jump, 24″ platform Compare results to January 20, 2011. workout courtesy of crossfit.com
Thursday, November 8, 2012
snatch 3-3-3 Compare results to October 22, 2012. then, as many rounds as possible in five minutes: 5x power snatch @ 115/75-lbs. 20x double under
Wednesday, November 7, 2012
back squat 5-5-5 Compare results to August 6, 2012. then, for time: run one mile Compare results to September 27, 2012.
Tuesday, November 6, 2012
Congratulations Ben R., for completing our Elements Workshop curriculum! — Complete 20 intervals of 40 seconds of work followed by 20 seconds of rest where the first five intervals are swings @ 55/35-lbs., the second five intervals are single-arm snatches, the third five intervals are lateral burpees, and finally, the last five intervals are calories […]