Monday, November 15, 2010
front squat (max attempt) 1-1-1-1-1 Compare results to September 7, 2010. then, for time: 400m run + 15-12-9 front squat @ 185/125-lbs. swing @ 70/55-lbs. six-count burpee + 400m run Compare results to February 20, 2010.
Sunday, November 14, 2010
Click to enlarge: Then, eat well. Sleep. Ice what is sore. Mobilize what is tight. Read the announcements. RSVP to the Riot. Register for a Team Briefing. And, explore the rest of the website. Rest today.
Saturday, November 13, 2010
10 rounds for time: 3x deadlift @ 315/225-lbs. 2x muscle-up Compare results to September 9, 2009.
Friday, November 12, 2010
push press 5-5-5-5-5 Compare results to May 21, 2010. then, three rounds; rest amply between rounds: 5x max height box jump max single-leg squat, right @ 25-lbs. 5x max height box jump max single-leg squat, left @ 25-lbs. This workout is scored by both the highest box jump completed, in inches and the total single-leg […]
Thursday, November 11, 2010
Congratulations Thomas B., for completing our Elements Workshop curriculum! — seven rounds for time: 10x wall ball @ 20/14-lbs. 10x pull-up workout courtesy of crossfit.com
Wednesday, November 10, 2010
five rounds; rest amply between rounds: max weighted pull-up @ 45/25-lbs. 2′ row max unbroken* swing @ 70/55-lbs. *The load must remain in constant motion, without any pause or rest between repetitions. This workout is scored by the total pull-ups and swings completed, and the total distance rowed.
Tuesday, November 9, 2010
back squat 5-5-5-5-5 Compare results to June 23, 2010. then, for time: run one mile Compare results to September 20, 2010.
Monday, November 8, 2010
Congratulations to Christy P. and all of our athletes and supporters, for a successful weekend at the Mid-Atlantic Hopper Challenge (Facebook page). Christy took first and Meghan M. placed third! for time: 100x sumo deadlift high-pull @ 75/55-lbs. 150x double under 100x sit-up 200x double under Compare results to October 7, 2009.
Sunday, November 7, 2010
Neil A., on the final 100 meters of last weekend’s marathon. This weekend, David O., and Meghan M., Christy P., and Dave R. compete in the Mid-Atlantic Hopper Challenge (Facebook page). Join us in Maryland to support our athletes, and good luck to all competitors! Rest today.
Saturday, November 6, 2010
This weekend, David O., and Meghan M., Christy P., and Dave R. compete in the Mid-Atlantic Hopper Challenge (Facebook page). Join us in Maryland to support our athletes, and good luck to all competitors! With a continuously running clock, you have 12 minutes to complete five rounds of 3x jerk + 6x overhead squat + […]