Category: workout of the day

Friday, September 26, 2014

“Ouch” for time*: 21x power clean @ 135/95-lbs. 27x pushup 18x power clean 24x pushup 15x power clean 21x pushup 12x power clean 18x pushup 9x power clean 15x pushup *This workout begins with 15x swing at 55/35-lbs. Every two minutes, complete an additional 15 swings. At the 12-minute mark, the additional swings switches to […]

Tuesday, September 23, 2014

“Jackie+” With a continuously running clock, you have 12 minutes to complete a 1000m row, 50x thruster @ 45-lbs., and 30x pull-up, and then as many burpee + box jumps, 20″ platform, as possible. This workout is scored by the “Jackie” time, and the total burpee + box jumps completed.

Saturday, September 20, 2014

five rounds for time: 5x overhead squat @ 135/95-lbs. 10x toes-to-bar 15x dumbbell hang squat clean with 45/30-lb. dbs. 20x double under

Friday, September 19, 2014

push jerk 3-3-3 Compare results to January 24, 2013. split jerk 2-2-2 Compare results to October 19, 2010. 1 1/4 front squat 1-1-1

Thursday, September 18, 2014

three rounds; rest amply between rounds: 5x strict muscle-up + 5x kipping muscle-up then, five rounds for time: 5x deadlift @ 275/185-lbs. 10x burpee Compare results to August 1, 2012. workout courtesy of crossfit.com

Wednesday, September 17, 2014

“Spatial Awareness” for time: run one mile as many repetitions as possible in three minutes: strict handstand pushup, 5″ deficit for time: 200m run as many repetitions as possible in three minutes: handstand pushup, 5″ deficit for time: run one mile as many repetitions as possible in three minutes: strict handstand pushup for time: 200m […]

Tuesday, September 16, 2014

snatch 1-1-1 Compare results to June 26, 2014. then, four rounds; as many repetitions as possible: 1′ max clean @ 225/155-lbs. –rest 2 minutes–