Tuesday, February 1, 2011
for time: 21x “L” pull-up 20x single-leg squat (alternating, total) 18x “L” pull-up 16x single-leg squat (alternating, total) 15x “L” pull-up 12x single-leg squat (alternating, total) 12x “L” pull-up 8x single-leg squat (alternating, total) workout courtesy of crossfit.com
Run: Monday, January 31 – Friday, February 4, 2011
MPHR Workout #60 each for time: 2x 1200–2400m hill run Rest one minute at hilltop, descend easily and rest one minute between repeats Deviate slower than any interval, and foul Foul* = 20x single-leg squat (alternating, total) If running on a treadmill, set it to a six percent grade and cover 2400m Stop completely for […]
Monday, January 31, 2011
“D.T.” five rounds for time: 12x deadlift @ 155/105-lbs. 9x hang power clean 6x push jerk workout courtesy of crossfit.com
Sunday, January 30, 2011
Congratulations James C., Tyson S., Ysbrant M. and Amanda S., for completing our Elements Workshop curriculum! — [polldaddy poll=4467221] An unfortunate, though expected consequence of an hour-long class structure is that rarely, if ever, are we permitted an opportunity to field serious questions or entertain thoughtful discussions. The demands of many bodies packed into 60 […]
Saturday, January 29, 2011
for time: 50x box jump, 24″ platform 40x swing @ 55/35-lbs. 30x lateral burpee over sandbag 20x sandbag squat clean with 40/20-lb. sandbag 10x dumbbell shoulder-to-overhead with 65/40-lb. dumbbells 20x sandbag squat clean 30x lateral burpee over sandbag 40x swing 50x box jump workout courtesy of crossfit games us central east regional final
Run: Saturday, January 29, 2011
Proper landing position. MPHR Workout #59 each for time: 4x 400m run Rest four minutes between repeats
Friday, January 28, 2011
deadlift 5-5-5-5-5 Compare results to August 10, 2010.
Thursday, January 27, 2011
2x push press + 1x push jerk 1-1-1-1-1-1-1
Lift: Thursday, January 27, 2011
skill: jerk lift: snatch, max for the day assistance: snatch pull, heavy triple
Wednesday, January 26, 2011
Congratulations Charlie S., for completing our Elements Workshop curriculum! — “Nicole” as many rounds as possible in 20 minutes: 400m run max pull-up This workout is scored by both the total number of rounds and total pull-ups completed. workout courtesy of crossfit.com