Friday, May 15, 2009
“Tabata Something Else” Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first eight intervals are pull-ups, the second eight intervals are push-ups, the third eight intervals are sit-ups, and finally, the last eight intervals are squats. There is no rest between exercises. This workout is scored by […]
Thursday, May 14, 2009
The ladies of Wednesday, 10a do “Fran.” [vodpod id=ExternalVideo.823872&w=425&h=350&fv=clip_id%3D4633540%26server%3Dvimeo.com%26autoplay%3D0%26fullscreen%3D1%26md5%3D0%26show_portrait%3D0%26show_title%3D0%26show_byline%3D0%26context%3D%7Cnewest%26context_id%3D%26force_embed%3D0%26multimoog%3D%26color%3D00ADEF%26force_info%3Dundefined] shoulder press (max attempt) 3-3-3-3-3
Wednesday, May 13, 2009
“Fran“ for time: 21-15-9 thruster @ 95/65-lbs. pull-up Compare results to January 30, 2009. workout courtesy of crossfit.com
Tuesday, May 12, 2009
deadlift (max attempt) 1-1-1-1-1-1-1
Monday, May 11, 2009
as many rounds as possible in seven minutes: 20x double under 10x wall ball @ 20/14-lbs. –rest five minutes– then, as many rounds as possible in eight minutes: 5x clean and jerk @ 95/65-lbs. 10x pull-up In this workout, the clock does not reset or stop during the rest period. Each completed round is scored […]
Sunday, May 10, 2009
Rest today. No composition today—you’re free to post your own to comments.
Saturday, May 9, 2009
as many rounds as possible in 25 minutes: 400m run 20x burpee 10x single-arm snatch (alternating, total) @ 55/35-lbs.
Friday, May 8, 2009
“Angie” for time: 100x pull-up 100x pushup 100x sit-up 100x squat Do not partition the movements. Complete all pull-ups before moving to the pushups. Complete all pushups before moving to the sit-ups. Complete all sit-ups before moving to the squats. workout courtesy of crossfit.com
Thursday, May 7, 2009
for time: run one mile
Wednesday, May 6, 2009
for time: 7-5-3-1-3-5-7 hang clean @ 155/105-lbs. push jerk