Sunday, September 16, 2012
Kevin M., Bill M. and John Gr., professing their love for all things burpee. Or not. What is your favorite exercise? Least favorite exercise? Which exercise(s) need(s) the most improvement? Rest today.
Saturday, September 15, 2012
hang squat clean + 2x jerk 1-1-1-1-1
Friday, September 14, 2012
four rounds, each for time; rest exactly three minutes between rounds: 500m row This workout is scored by all four times. Compare results to January 19, 2012. workout courtesy of crossfit.com
Thursday, September 13, 2012
power clean 1-1-1 Compare results to March 16, 2012. then, three rounds for time: 10x ground-to-overhead @ 135/95-lbs. 200m run
Wednesday, September 12, 2012
front squat 3-3-3 Compare results to July 25, 2012. then, three rounds; rest amply between rounds: max “L”-sit 30x hollow rock max handstand hold This workout is scored by the total time spent in the “L”-sit and the handstand from all three rounds.
Tuesday, September 11, 2012
“Murph” for time: 1-mile run 100x pull-up 200x pushup 300x squat 1-mile run Start and finish with a one-mile run. Partition the pull-ups, pushups and squats as needed. If you have a 20-pound vest or body armor, wear it. Compare results to September 11, 2011. workout courtesy of crossfit.com
Monday, September 10, 2012
deadlift 3-3-3 Compare results to June 5, 2012. then, as many rounds as possible in eight minutes: 4x handstand pushup 12x single-leg squat (alternating, total)
Sunday, September 9, 2012
We’ve prepared for zombies before, but that was just the beginning. On Sunday, October 28, prepare to Run For Your Lives. In an abandoned field just outside Baltimore, participants will be faced with a 5k obstacle course swarming with an undead horde. Similar to other adventure races, athletes will need to run, jump, crawl, and […]
Saturday, September 8, 2012
“Nasty Girls“ three rounds for time: 50x squat 7x muscle-up 10x hang power clean @ 135/95-lbs. Compare results to April 3, 2012. workout courtesy of crossfit.com
Friday, September 7, 2012
power snatch 1-1-1 Compare results to June 29, 2012. then, as many rounds as possible in six minutes: 3x power snatch @ 135/95-lbs. 9x box jump, 24″ platform