Monday, October 17, 2011
Congratulations Rachel K., for completing our Elements Workshop curriculum! — five rounds for time: 3x clean 20x burpee workout courtesy of crossfit.com
Lift: Sunday, October 16, 2011
skill: jerk lift: clean and jerk, max for the day snatch, max for the day
Sunday, October 16, 2011
[youtube=http://www.youtube.com/watch?v=C8otBoaZaaY] Can you—do you relate? Rest today.
Saturday, October 15, 2011
five rounds for time: 1x legless rope climb, 18 feet 30x overhead lunge @ 45/25-lbs. 200m run
Run/Row: Saturday, October 15, 2011
MPHR Workout #165 each for time: 2x 1200–1600m hill run Rest one minute at hilltop, descend easily and rest one minute between repeats Deviate slower than one minute per the worst interval, and foul Foul* = 20x single-leg squat (alternating, total) If running on a treadmill, set it to a seven percent grade and cover […]
Friday, October 14, 2011
2x power clean + 4x squat clean + 8x deadlift 1-1-1-1-1 In this workout, you may rest anywhere but on the floor, even to re-grip. Compare results to April 13, 2011.
Thursday, October 13, 2011
as many rounds as possible in 15 minutes: 10x front squat @ 95/65-lbs. 15x push press 20x box jump, 20″ platform
Lift: Thursday, October 13, 2011
skill: clean lift: clean and jerk, max for the day assistance: max height box jump 1-1-1 then, as many rounds as possible in 10 minutes: 10x front squat @ 95/65-lbs. 15x push press 20x box jump, 20″ platform
Wednesday, October 12, 2011
for time: 800m run 100x sit-up 100x back extension 800m run Compare results to October 6, 2010. workout courtesy of crossfit.com
Tuesday, October 11, 2011
Congratulations Sandra A. and Brian W., for completing our Elements Workshop curriculum! — as many repetitions as possible: 1′ burpee 3′ pull-up 3′ hang power clean @ 135/95-lbs. 2′ pull-up 2′ hang power clean 1′ pull-up 1′ hang power clean 1′ burpee This workout is scored by the total repetitions completed. Compare results to January […]