Tuesday, November 18, 2014
three rounds for time: 400m run 21x hang power snatch @ 75/55-lbs. 12x chest-to-bar pull-up workout courtesy of crossfit.com three rounds for time: 400m run 21x standing long jump 12x *pull* Post score to comments.
Monday, November 17, 2014
clean and jerk 3-3-3 Compare results to March 13, 2013. back squat 5-5-5 Compare results to September 5, 2014. five rounds; rest amply between rounds: 2′ plank hold 10x max vertical jump This workout is scored by the distance traveled across all five rounds. Post score to comments.
Sunday, November 16, 2014
Rest today.
Saturday, November 15, 2014
“MPH Bears” five cycles, as many complexes as possible in three minutes: bear complex @ 95/65-lbs. The barbell bear complex consists, sequentially, of: power clean front squat push press back squat behind-the-neck push press then, return the bar to the ground for the next power clean The movements may be modified, broken-up or combined in […]
Friday, November 14, 2014
weighted strict ring dip 5-5-5-5-5 Compare results to October 10, 2014. Then, complete two cycles of five minutes, every minute, on-the-minute of 6x burpee and 12x box jump, 24″ platform. Rest exactly two minutes between cycles. Then, complete two cycles of five minutes, every minute, on-the-minute of 6x burpee and 12x tuck jump. Rest exactly […]
Thursday, November 13, 2014
for time: 400m run 50x pull-up 400m run 50x pushup 400m run 50x sit-up 400m run 50x squat workout courtesy of crossfit.com for time: 400m run 50x *pull* 400m run 50x pushup 400m run 50x sit-up 400m run 50x squat Post score to comments.
Wednesday, November 12, 2014
power clean 3-3-3-3-3 Compare results to August 5, 2014. 10 rounds for time: 10x lunge (alternating, total) 10x squat jump Post score to comments.
Tuesday, November 11, 2014
***Important Announcement*** We will be operating on a modified schedule today, Veteran’s Day. Classes will be held at 8a, 9a, 10a, 11:30a, and 5p. “Manion” seven rounds for time: 400m run 29x back squat @ 135/95-lbs. workout courtesy of crossfit.com seven rounds for time: 400m run 29x single-leg squat (alternating, total) Post score to comments.
Monday, November 10, 2014
for time: 100-foot walking lunge 500m row 40x handstand pushup 30x chest-to-bar pull-up 20x burpee 10x swing @ 70/55-lbs. for time: 100m walking lunge 500m run 40x handstand pushup 30x *pull* 20x burpee 10x standing long jump Post score to comments.
Sunday, November 9, 2014
***Important Announcement*** We will be operating on a modified schedule for Veteran’s Day (Tuesday, November 11). Classes will be held at 8a, 9a, 10a, 11:30a, and 5p. Thank you to everyone for coming to our Grand Opening party yesterday—it was a blast! Rest today.