Thursday, July 23, 2015
three rounds for time: 400m run 21x thruster @ 75/55-lbs. three rounds for time: 400m run 21x clapping pushup Post score to comments.
Wednesday, July 22, 2015
front squat 5-5-5 Compare results to January 6, 2015. then, three rounds for load and time: 18x deadlift 9x power clean 9x front squat three rounds for time: 18x suitcase deadlift (alternating, total) 18x single-leg squat (alternating, total) 63x squat Post score to comments.
Tuesday, July 21, 2015
for time: 100x “L” pull-up Compare results to July 24, 2013. workout courtesy of crossfit.com for time: 100x *pull* Post score to comments.
Monday, July 20, 2015
snatch 2-2-2-2-2 Compare results to April 27, 2015. four rounds, rest exactly two minutes between rounds: 25x burpee Post score to comments.
Sunday, July 19, 2015
***Important Announcement*** Beginning this week, open skill time will move to: Tuesdays @ 9-10a (with BK) Wednesdays @ 4-4:45p (with Melody) Rest today.
Saturday, July 18, 2015
for time: 21x hang power snatch @ 115/75-lbs. 75x double under 15x hang power snatch 75x double under 9x hang power snatch 75x double under for time: 42x lunge (alternating, total) 400m run 30x lunge 400m run 18x lunge 400m run Post score to comments.
Friday, July 17, 2015
clean and jerk 3-3-3-3-3 Compare results to April 18, 2015. five rounds for time: 10x lunge jump 20x sit-up 30″ handstand hold, wall-facing Post score to comments.
Thursday, July 16, 2015
for time: 100-ft. walking lunge @ 110/70-lbs. 10x ring dip 200m dumbbell carry 20x ring dip 300m medicine ball shuttle sprint @ 20/14-lbs. 30x ring dip 400m run for time: 200-ft. walking lunge 10x bench dip 200m run 20x bench dip 300m run 30x bench dip 400m run Post score to comments.
Wednesday, July 15, 2015
front squat 7-7-7 then, four rounds; rest 30 seconds between rounds: 1′ pull-up 30″ rest 1′ squat + box jump, 20″ platform In this workout, the clock does not reset or stop between exercises. One point is given for each repetition. This workout is scored by the total points. Compare results to May 9, 2012. […]
Tuesday, July 14, 2015
snatch 3-3-3-3-3 Compare results to April 14, 2015. for time: 100x burpee + standing long jump Post score to comments.