Thursday, January 26, 2012
thruster 2-2-2-2-2 Compare results to June 2, 2011.
Lift: Thursday, January 26, 2012
skill: snatch lift: snatch, max for the day assistance: three rounds; rest amply between rounds: 5x turkish get-up, right arm @ 55/35-lbs. 5x turkish get-up, left arm max plank hold
Wednesday, January 25, 2012
10 rounds for time: 15x deadlift @ 135/95-lbs. 15x pushup workout courtesy of crossfit.com
Tuesday, January 24, 2012
seven rounds for time: 10x wall ball @ 20/14-lbs. 10x pull-up Compare results to March 24, 2011. workout courtesy of crossfit.com
Monday, January 23, 2012
snatch 1-1-1-1-1-1-1 Compare results to January 4, 2011.
Run/Row: Monday, January 23 – Friday, January 27, 2012
MPHR Workout #181 each for time: 6x 400m run Rest two minutes between repeats Deviate slower than three seconds per the worst interval, and foul Foul* = five-minute isometric squat hold below “parallel” position Compare results to MPHR Workout #86. Row Workout each for time: 6x 500m row Rest two minutes between repeats Deviate slower […]
Lift: Sunday, January 22, 2012
snatch, max effort clean and jerk, max effort
Sunday, January 22, 2012
Registration is open in MINDBODY for both our Running Team, and our Barbell: Weightlifting and Powerlifting Team. Just a few roster spots remain on each for the start of the next month, beginning February 1. Visit the Sunday, December 5 post and the Teams page for more information on the programs and details on how […]
Saturday, January 21, 2012
back squat 1-1-1 shoulder press 1-1-1 Compare all results to December 17, 2011.
Run/Row: Saturday, January 21, 2012
MPHR Workout #180 each for time: 4x 800m run Rest two minutes between repeats Deviate slower than three seconds per the worst interval, and foul Foul* = one-minute max burpee Compare results to MPHR Workout #48. Row Workout each for time: 2x 1000m row Rest two minutes between repeats Deviate slower than three seconds per […]