Friday, April 10, 2015
clean and jerk 3-3-3-3-3 Compare results to August 18, 2012. five rounds for time: 10x lunge jump 20x sit-up 30″ handstand hold, wall-facing Post score to comments.
Thursday, April 9, 2015
four rounds for time: 50x double under 7x overhead squat @ 155/105-lbs. four rounds for time: 50x lateral hop over chalk line 10x single-leg squat (alternating, total) Post score to comments.
Wednesday, April 8, 2015
as many rounds as possible in 20 minutes: 400m run 7x muscle-up workout courtesy of crossfit.com as many rounds as possible in 20 minutes: 400m run 7x *pull* Post score to comments.
Tuesday, April 7, 2015
back squat 7-7-7 Compare results to July 1, 2013. then, for time: 21-15-9 toes-to-bar dumbbell burpee + squat clean with 45/30-lb. dbs for time: 21-15-9 2x pike-up 2-pushup burpee Post score to comments.
Monday, April 6, 2015
Read about our Spring Referral Program here! snatch 3-3-3-3-3 Compare results to November 24, 2014. three rounds for time: 25x inverted burpee 25x burpee Post score to comments.
Sunday, April 5, 2015
Announcing: our Spring Referral Program! Receive $10 OFF your monthly payment for six months for each and every member that you refer who signs up for a membership! You save, your friends get fit, we all win! Ask a coach for more details. Rest today.
Saturday, April 4, 2015
front squat 1-1-1-1-1 Compare results to June 2, 2014. for time: 50x single-leg squat (alternating, total) 50x burpee 50x squat Post score to comments.
Friday, April 3, 2015
shoulder press 1-1-1-1-1 push press 3-3-3-3-3 push jerk 5-5-5-5-5 Compare results to May 6, 2014. workout courtesy of crossfit.com for time: 100x pushup 100x v-up 100x bench dip Post score to comments.
Thursday, April 2, 2015
for time: row, 40 calories 40x box jump, 24″ platform 20x power clean @ 135/95-lbs. 20x toes-to-bar 5x power snatch 5x muscle-up for time: run 800m 40x tuck jump 20x standing long jump 40x pike-up 10x single-leg squat (alternating, total) 10x *pull* Post score to comments.
Wednesday, April 1, 2015
for time: 21-15-9 deadlift @ 225/155-lbs. lateral burpee workout courtesy of CrossFit Linchpin for time: 21-15-9 suitcase deadlift (alternating, total) lateral burpee Post score to comments.