Tuesday, March 17, 2009
for time: 21-18-15-12-9-6-3 ring dip shoulder press @ 95/65-lbs.
Monday, March 16, 2009
“Tamra” seven rounds for time: 5x deadlift @ 275/185-lbs. 15x box jump, 24″ platform then, for time: 75x pull-up This workout is scored by both times.
Sunday, March 15, 2009
Strength: the deciding factor in survival. What is strength? First, it is your will, persistence and purpose. Then, it is your maximum lifts—deadlift, squat, press, etc. How heavy can you perform a perfect clean, snatch or weighted pull-up? Can you execute a handstand pushup, muscle-up or multiple ring dips? Strength is the ability to move […]
Saturday, March 14, 2009
“The Chief” five cycles, as many rounds as possible in three minutes: 3x power clean @ 135/95-lbs. 6x pushup 9x squat A one minute break is given before repeating each cycle. The clock does not reset or stop between rounds. This workout is scored by the number of rounds completed from all five cycles. workout […]
Friday, March 13, 2009
“Freddy’s Revenge” five rounds for time: 5x shoulder-to-overhead @ 185/125-lbs. 10x burpee workout courtesy of crossfit.com
Thursday, March 12, 2009
overhead squat (max attempt) 5-5-5-5-5
Wednesday, March 11, 2009
Happy Birthday, Melody! — “Melody” as many rounds as possible in 20 minutes: 12x pull-up 8x sumo deadlift high-pull @ 65/95-lbs. 4x thruster The women’s weight for this workout is prescribed heavier than the men’s weight.
Tuesday, March 10, 2009
four rounds for time: 50x swing @ 55/35-lbs. 400m run
Monday, March 9, 2009
for time: 100x sit-up 100x ring dip 100x sit-up
Sunday, March 8, 2009
Rest today. No composition today—you’re free to post your own to comments.