Saturday, August 22, 2009
“Annie” for time: 50-40-30-20-10 double under sit-up Compare results to June 16, 2009. workout courtesy of crossfit.com
Friday, August 21, 2009
for time: 5x shoulder press @ body weight 10x overhead squat @ body weight 15x front squat @ body weight If performing this workout below prescription, it requires use of the general formula below—yes, math: [(body weight x number of reps in exercise) / (weight you plan to use in this exercise)] = repetitions to […]
Thursday, August 20, 2009
two cycles, each for time; rest amply between cycles: 21-15-9 box jump, 24″ platform burpee This workout is scored by both times.
Wednesday, August 19, 2009
Congratulations Sean M., for being our first Elements Workshop graduate! Now, the real fun begins… — back squat (max attempt) 3-3-3-3-3 Compare results to June 18, 2009.
Tuesday, August 18, 2009
five rounds for time: 21x pull-up 15x wall ball @ 20/14-lbs.
Monday, August 17, 2009
as many rounds as possible in …? minutes: 7x clean @ 135/95-lbs. 200m run
Sunday, August 16, 2009
On Friday, 150 pounds (Mike) met 205 pounds (push jerk), and 150 pounds won. Congratulations on your PR and gym record, Mike. hopper WOD: 10a drawing (Roselena R.) push press (max attempt) 7-7-7
Saturday, August 15, 2009
for time: 3-6-9-12-15-18-21 sit-up single-arm snatch (alternating, total) @ 55/35-lbs. toes-to-bar sumo deadlift high-pull
Friday, August 14, 2009
push jerk (max attempt) 1-1-1-1-1-1-1
Thursday, August 13, 2009
for time: 100x strict pull-up Compare results to March 30, 2009.