Wednesday, February 3, 2010
deadlift (max attempt) 3-3-3 Compare results to October 15, 2009. then, five rounds, each for time; rest amply between rounds: 5x deadlift @ 315/225-lbs. 200m run This workout is scored by all five times.
Tuesday, February 2, 2010
shoulder press 1-1-1-1-1 then, two rounds per leg; rest amply between rounds: max single-leg squat @ 25-lbs. Compare results to November 13, 2009. then, two rounds; rest amply between rounds: max strict pull-up @ 25-lbs.
Monday, February 1, 2010
Complete 80 intervals of 15 seconds of work where: the first 16 intervals are: swing @ 55/35-lbs. the second 16 intervals are: single-arm snatch @ 55/35-lbs. the third 16 intervals are: pushup the fourth 16 intervals are: box jump, 24″ platform the final 16 intervals are: single-arm push press @ 55/35-lbs. then, for time: repetition […]
Sunday, January 31, 2010
Congratulations Kyle F., Livia S., Gary C., Andrea R., David S. and Marc B., for completing our Elements Workshop curriculum! — Last week, we graduated seven people from our Elements program. Yesterday, one of our graduates asked, “does anyone ever not graduate?” Unfortunately, a rare few who attempt this introductory course quit before completing it. […]
Saturday, January 30, 2010
five rounds for time: 15x deadlift @ 135/95-lbs. 12x hang power clean 9x front squat 6x push jerk workout courtesy of crossfit.com
Friday, January 29, 2010
***Important Announcement*** We have added a Workout of the Day class at 8a for this Saturday, January 30. The class is loaded in MINDBODY, so please register as normal. If there is enough interest in this class, we will look to keep it in the rotation. three rounds for time: 50-meter lunge 100m standing long […]
Thursday, January 28, 2010
Congratulations Antonio G., for completing our Elements Workshop curriculum! — weighted pull-up (max attempt) 1-1-1-1-1 then, for time: 1000m row Compare results to October 24, 2009.
Wednesday, January 27, 2010
jerk + overhead squat 3-3-3-3-3 Compare results to October 20, 2009. then, three rounds; rest amply between rounds: max pull-up Compare results to December 22, 2009.
Tuesday, January 26, 2010
“Ryan” five rounds for time: 7x muscle-up 21x burpee* *Each burpee terminates with a jump to a 12″ target above maximum standing reach. workout courtesy of crossfit.com
Monday, January 25, 2010
clean 3-3-3-3-3-3-3