Friday, October 30, 2009
Congratulations Rich W. and WonKee M., for completing our Elements Workshop curriculum! — deadlift (max attempt) 1-1-1-1-1-1-1 Compare results to September 30, 2009.
Thursday, October 29, 2009
five rounds for time: 15x hang squat clean @ 135/95-lbs. 30x pushup workout courtesy of crossfit.com
Wednesday, October 28, 2009
six distances, each for time; rest amply between distances: 1x 1-mile run 2x 800m run 1x 400m run 2x 200m run This workout is scored by all six times.
Tuesday, October 27, 2009
for time: 2-4-6-8-10-8-6-4-2 “L” pull-up power snatch + overhead squat @ 95/65-lbs. Compare results to April 6, 2009.
Monday, October 26, 2009
back squat 3-3-3-3-3 Compare results to August 19, 2009. then, as many repetitions as possible: 2′ bodyrow 2′ pushup 90″ bodyrow 90″ pushup In this workout, the clock does not reset or stop between exercises. This workout is scored by the total repetitions completed.
Sunday, October 25, 2009
Rest today. No composition today—you’re free to post your own to comments.
Saturday, October 24, 2009
Congratulations Travis O., for completing our Elements Workshop curriculum! — four rounds, as many pull-ups as possible: max pull-up* 15x virtual shovel (24” barrier) @ 90/70-lbs. then, for time: 1000m row *Immediately following the last pull-up repetition, move to the barbell and begin. This workout is scored by both the total pull-ups completed and row […]
Friday, October 23, 2009
thruster (max attempt) 2-2-2-2-2 Compare results to September 17, 2009.
Thursday, October 22, 2009
“Filthy Fifty” for time: 50x box jump, 24″ platform 50x jumping pull-up 50x swing @ 35-lbs. walking lunge, 50 steps 50x knees-to-elbows 50x push press @ 45-lbs. 50x back extension 50x wall ball @ 20/14-lbs. 50x burpee 50x double under workout courtesy of crossfit.com
Wednesday, October 21, 2009
as many rounds as possible in 20 minutes: 200m run 4x power clean @ 155/105-lbs. 6x burpee