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.
Sunday, November 8, 2015
Quote of the day: “Be who you are in the journey to becoming who you will be.” –Michael Brant DeMaria Rest today.
Saturday, November 7, 2015
as many repetitions as possible in 12 minutes: 3x snatch @ 135/105-lbs. 6x clean and jerk 9x ctb pull-up 54x double under as many repetitions as possible in 12 minutes: 3x wall climb 6x burpee 9x *pull* 18x lunge jump (alternating, total) Post score to comments.
Friday, November 6, 2015
snatch 1-1-1-1-1-1-1 Compare results to September 11, 2015. for time: 100x burpee Post score to comments.
Thursday, November 5, 2015
five rounds, each for time; rest amply between rounds: 300m row 20-ft. handstand walk 10x single-leg squat (alternating, total) five rounds, each for time; rest amply between rounds: 300m run 20-ft. handstand walk 10x single-leg squat (alternating, total) Post scores to comments.