Wednesday, February 25, 2009
as many rounds as possible in 20 minutes: 10x lunge 5x dumbbell burpee + clean and jerk with 50/35-lb. dumbbells
Tuesday, February 24, 2009
[vodpod id=Groupvideo.2105912&w=425&h=350&fv=clip_id%3D3091904%26server%3Dvimeo.com%26autoplay%3D0%26fullscreen%3D1%26md5%3D0%26show_portrait%3D0%26show_title%3D0%26show_byline%3D0%26context%3Duser%3A781456%26context_id%3D%26force_embed%3D0%26multimoog%3D%26color%3D00ADEF] 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 time.
Monday, February 23, 2009
for time: 2000m row
Sunday, February 22, 2009
Rest today. No composition today—you’re free to post your own to comments.
Saturday, February 21, 2009
for time: 20x sumo deadlift high-pull @ 65/45-lbs. 10x shoulder press @ 65/45-lbs. 18x sumo deadlift high-pull 12x shoulder press 16x sumo deadlift high-pull 14x shoulder press 14x sumo deadlift high-pull 16x shoulder press 12x sumo deadlift high-pull 18x shoulder press 10x sumo deadlift high-pull 20x shoulder press
Friday, February 20, 2009
“Annie” for time: 50-40-30-20-10 double under sit-up workout courtesy of crossfit.com
Thursday, February 19, 2009
deadlift (max attempt) 5-5-3-3-3-1-1-1-1-1 Compare results to January 29, 2009.
Wednesday, February 18, 2009
as many pushups as possible: max pushup 50x swing @ 55/35-lbs. 400m run max pushup 40x swing 800m run max pushup 30x swing 400m run This workout is scored by the total pushups completed.
Tuesday, February 17, 2009
for time: 400m run 50x squat 400m run 50x pushup 400m run 50x pull-up
Monday, February 16, 2009
Since videos have been be getting a good response lately, here is an MPH (that’s us: MetamorPHitness) favorite. James “OPT” Fitzgerald, winner of the inaugural CrossFit Games in 2007, has tremendous capacity. Here, he completes the benchmark workout “Helen.” Don’t forget to check your speakers, but if you have a chance to turn them way […]