Thursday, August 9, 2012
Congratulations Ali H., for completing our Elements Workshop curriculum! — push press 1-1-1 then, for time: 21x push press @ 95/65-lbs. 200m run 15x push press 400m run 9x push press 600m run
Wednesday, August 8, 2012
10 rounds for time: 3x weighted pull-up @ 45/30-lbs. 5x strict pull-up 7x pull-up For the weighted pull-ups, place a 45-pound dumbbell between your legs above crossed ankles, and jettison the dumbbell after the third repetition. Continue with strict pull-ups and then kipping pull-ups. Coming off the bar or going to the ground constitutes termination […]
Tuesday, August 7, 2012
for time: 21-15-9 deadlift @ 225/155-lbs. thruster @ 95/65-lbs. workout courtesy of crossfit.com
Monday, August 6, 2012
back squat 5-5-5 Compare results to June 1, 2012. then, three rounds; rest amply between rounds: 1′ L-hold max handstand hold This workout is scored by the total time spent in the handstand position from all three rounds.
Sunday, August 5, 2012
Last year, we participated in CrossFit Diesel’s second annual 5-Ton 5K and had some amazing results. This time around, we will only send teams—the team competition is on Sunday, September 30. If you are interested in competing in either the “Rx’d” or “Scaled” divisions, please sign up in the gym as soon as possible (or […]
Saturday, August 4, 2012
hang power clean 2-2-2 then, for time: 10-9-8-7-6-5-4-3-2-1 hang power clean @ 115/75-lbs. clapping pushup
Friday, August 3, 2012
overhead squat 2-2-2 then, as many repetitions as possible in eight minutes: 1x strict pull-up + 3x pull-up This workout is scored by the total repetitions completed. Compare results to March 7, 2011.
Thursday, August 2, 2012
three rounds for time: 400m run 21x box jump, 24″ platform 42x double under
Wednesday, August 1, 2012
five rounds for time: 5x deadlift @ 275/185-lbs. 10x burpee Compare results to December 17, 2009. workout courtesy of crossfit.com
Tuesday, July 31, 2012
two rounds, as many repetitions as possible; rest exactly two minutes between rounds: max thruster @ 155/105-lbs. –2′ rest– max thruster @ 135/95-lbs. –2′ rest– max thruster @ 115/75-lbs. –2′ rest– max thruster @ 95/65-lbs. In this workout, the set is terminated when the bar is removed from the rack position. This workout is scored […]