Friday, July 22, 2011
Congratulations David T., Kai W. and Cole M., for completing our Elements Workshop curriculum! — for time: 9x squat snatch @ 135/95-lbs. 27x unbroken pull-up 8x squat snatch 24x unbroken pull-up 7x squat snatch 21x unbroken pull-up + swing debt* @ 55/35-lbs. *Swing debt accrues in 10 repetition intervals, every time a set of pull-ups […]
Lift: Thursday, July 21, 2011
skill: snatch lift: snatch, max for the day assistance: three rounds: max strict bodyrow max handstand hold max “L” hold
Thursday, July 21, 2011
power clean 1-1-1-1-1 Compare results to February 13, 2010. then, three rounds; rest amply between rounds: max strict bodyrow max “L” hold This workout is scored by both the total strict bodyrows completed and total time held in the “L” from all three rounds.
Wednesday, July 20, 2011
back squat 10-10-10-10-10 Compare results to May 27, 2010.
Tuesday, July 19, 2011
Congratulations Kristen D., for completing our Elements Workshop curriculum! — for time: 21-18-15-12-9-6-3 strict pull-up nose-to-floor handstand pushup Compare results to September 18, 2010. workout courtesy of crossfit.com
Monday, July 18, 2011
“Narf” for time: 9-15-21 pull-up thruster @ 95/65-lbs. Compare results to July 7, 2010.
Run: Monday, July 18 – Friday, July 22, 2011
MPHR Workout #130 for time: two-mile run time trial, all-out effort Compare results to MPHR Workout #100. MPHR Workout #131 one-minute effort trial, run all-out –rest 50″– one-minute effort trial, run all-out –rest 40″– one-minute effort trial, run all-out –rest 30″– one-minute effort trial, run all-out –rest 20″– one-minute effort trial, run all-out –rest 10″– […]
Sunday, July 17, 2011
Stuart W., complete with 20-pound body armor and boots—the only athlete to complete his or her honorary workout as prescribed. Congratulations Mark C., Terry M. and James H., for completing our Elements Workshop curriculum! — If you missed Stuart W.’s last day, please get it here. Stuart, in his post, wrote something insightful about his […]
Run: Saturday, July 16, 2011
MPHR Workout #129 3x five-minute effort trial, run all-out Rest three minutes between repeats Compare results to MPHR Workout #37.
Saturday, July 16, 2011
“Morrison” for time: 50-40-30-20-10 wall ball @ 20/14-lbs. box jump, 24″ platform swing @ 55/35-lbs. workout courtesy of crossfit.com