Wednesday, June 20, 2012
clean 3-3-3 In this workout, you may rest anywhere but on the floor, even to re-grip. then, three rounds; rest amply between rounds: max weighted pushup @ 45/25-lbs. 40x hollow rock
Tuesday, June 19, 2012
With a continuously running clock, establish a one-rep max shoulder-to-overhead in nine minutes. then, five rounds for time: 5x dumbbell push press with 45/30-lb. dumbbells 10x dumbbell lunge (alternating, total) 15x dumbbell step-up with 45/30-lb. dumbbell, 24/20″ platform
Monday, June 18, 2012
“Jackie” for time: 1000m row 50x thruster @ 45-lbs. 30x pull-up Compare results to March 8, 2011. workout courtesy of crossfit.com
Sunday, June 17, 2012
The hierarchy for health: Sleep Nutrition (Paleo Eater’s Anonymous blog) Fitness/Exercise Yes, in that order. Take some time fixing the first one, and you will find that the other two become much easier to accomplish. Rest today.
Saturday, June 16, 2012
Congratulations Wistar W., for completing our Elements Workshop curriculum! — shoulder press 1-1-1 Compare results to March 17, 2012. then, three rounds: 5x dumbbell shoulder press with 45/30-lb. dbs max strict pull-up 5x dumbbell shoulder press max strict chin-up 1′ “L” hold This workout is scored by the total strict pull-ups and chin-ups completed from […]
Friday, June 15, 2012
five rounds for time: 20x single-arm snatch @ 55/35-lbs. 15x box jump, 24″ platfform 10x toes-to-bar
Thursday, June 14, 2012
Congratulations Mike O., for completing our Elements Workshop curriculum! — for time: 21-15-9 dumbbell hang squat clean with 50/35-lb. dumbbells handstand pushup workout courtesy of crossfit.com
Wednesday, June 13, 2012
front squat 1-1-1 Compare results to April 14, 2012. then, as many repetitions as possible: 90″ front squat @ 95/65-lbs. 90″ burpee 60″ front squat 60″ burpee 30″ front squat 30″ burpee In this workout, the clock does not reset or stop between exercises. This workout is scored by the total repetitions completed.
Tuesday, June 12, 2012
for time: 2000m row Compare results to October 3, 2011. workout courtesy of crossfit.com
Monday, June 11, 2012
snatch 2-2-2 Compare results to February 8, 2012. snatch balance 1-1-1 Compare results to March 29, 2012.