Friday, April 8, 2011
for time: 70x burpee 60x sit-up 50x kettlebell swing @ 55/35-lbs. 40x pull-up 30x handstand pushup workout courtesy of crossfit.com
Lift: Thursday, April 7, 2011
skill: snatch lift: snatch, max for the day assistance: three rounds: max strict pull-up (pull-up, chin-up, mixed)
Thursday, April 7, 2011
weighted strict pull-up 5-5-5-5-5 Compare results to July 1, 2010. then, “Four-nine“ for time: two rounds; rest one minute between rounds, tabata bottom-to-bottom squat* + 250x double under *One Tabata round is eight rounds of 20 seconds of maximum work, followed by 10 seconds of rest. All 10-second rest intervals must be taken in the […]
Wednesday, April 6, 2011
clean and jerk 2-2-2 then, three rounds, each for time; rest amply between rounds: 400m run 15x clean and jerk @ 95/65-lbs. This workout is scored by all three times. Compare results to July 9, 2009.
Tuesday, April 5, 2011
“Kelly” five rounds for time: 400m run 30x box jump, 24″ platform 30x wall ball @ 20/14-lbs. workout courtesy of crossfit.com
Run: Monday, April 4 – Friday, April 8, 2011
***Important Announcement*** We have added biweekly Running Skills & Drills classes at 7a beginning Thursday, April 7. These classes are loaded in MINDBODY, so please register as normal. If possible, they are best attended as a supplement to the Thursday CrossFit workout, and if there is enough interest in these classes, we will look to […]
Monday, April 4, 2011
Congratulations John B., and Campbell R. and Leota T. for completing Sunday’s Credit Union Cherry Blossom Ten Mile Run! — as many rounds as possible in 15 minutes: 5x deadlift @ 315/225-lbs. 10x single-arm kettlebell power clean @ 70/55-lbs. workout courtesy of crossfit football
Lift: Sunday, April 3, 2011
skill: jerk lift: clean and jerk, max for the day snatch, max for the day
Sunday, April 3, 2011
Results. Congratulations to all competitors who completed yesterday’s events, the 2011 Reebok CrossFit Games Open workout (11.2)! While our athletes were busy offering themselves to the spotlight of competition, Keena S. was busy documenting their efforts on film. Thank you, Stubby Smurf Special K! And, thank you to all the spectators who made this event […]
Run: Saturday, April 2, 2011
MPHR Workout #86 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 *Unless otherwise noted, each workout demands maximal focus and intensity from the start. That is, beginning with the first interval, or […]