Wednesday, November 18, 2015
as many rounds as possible in 10 minutes: 10x box jump, 30/24″ platform 10x single-leg squat (alternating, total) as many rounds as possible in 10 minutes: 10x tuck jump 10x single-leg squat (alternating, total) Post score to comments.
Tuesday, November 17, 2015
“Elizabeth” for time: 21-15-9 clean @ 135/95-lbs. ring dip Compare results to January 12, 2015. workout courtesy of crossfit.com for time: 21-15-9 standing long jump 2x bench dip Post score to comments.
Monday, November 16, 2015
jerk 1-1-1-1-1-1-1 five rounds; rest amply between rounds: max strict handstand pushup Post score to comments.
Sunday, November 15, 2015
Water Policy Update: You may drink water during class, but please keep all beverage containers off the dance floor, to avoid others tripping or falling on them in our larger classes. Thank you! Quote of the day: “Stick to the basics and when you feel you’ve mastered them it’s time to start all over again, […]
Saturday, November 14, 2015
back squat 3-3-3 Compare results to June 16, 2015. then, for time: 30x front squat @ 3/4x body weight 40x toes-to-bar 50x single-leg squat (alternating, total) 60x box jump, 24″ platform for time: 30x single-leg squat (alternating, total0 40x pike-up 50x single-leg squat 120x walking lunge Post score to comments.
Friday, November 13, 2015
three rounds for time: 10x squat snatch @ 95/65-lbs. 15x burpee 30x swing @ 55/35-lbs. three rounds for time: 10x standing long jump 15x burpee 30x squat Post score to comments.
Thursday, November 12, 2015
shoulder press 5-5-5-5-5 Compare results to October 30, 2012. five rounds; rest amply between rounds: max pushup Post scores to comments.
Wednesday, November 11, 2015
three rounds for time: 10x thruster @ 135/95-lbs. 10x muscle-up 400m run workout courtesy of chris spealler three rounds for time: 20x squat jump 20x *pull* 400m run Post score to comments.
Tuesday, November 10, 2015
“The Ghost” six rounds: 1′ row (calories) 1′ burpee 1′ double under –1′ rest– This workout is scored by the total repetitions completed of rowing and burpees, as well as the total repetitions completed of double unders. Compare results to June 30, 2014. workout courtesy of crossfit.com six rounds: 1′ squat 1′ burpee 1′ pushup […]
Monday, November 9, 2015
clean and jerk 1-1-1-1-1-1-1 Compare results to September 1, 2015. 10 rounds for time: 5x standing long jump 5x burpee 5x wall climb Post score to comments.
