Monday, September 15, 2014
three rounds for time: 30x shoulder press @ 85/60-lbs. 20x weighted pull-up @ 35/25-lbs. 10x weighted dip @ 35/25-lbs. workout inspired by crossfit.com
Friday, September 12, 2014
four rounds, each for time; rest exactly three minutes between rounds: 500m row This workout is scored by all four times. Compare results to January 7, 2014. workout courtesy of crossfit.com
Thursday, September 11, 2014
“Murph” for time: 1-mile run 100x pull-up 200x pushup 300x squat 1-mile run Start and finish with a one-mile run. Partition the pull-ups, pushups and squats as needed. If you have a 20-pound vest or body armor, wear it. Compare results to September 11, 2013. workout courtesy of crossfit.com
Wednesday, September 10, 2014
hang power snatch 3-3-3 front squat 3-3-3 Compare results to August 15, 2014.
Tuesday, September 9, 2014
for time: 10x muscle-up 20x box jump, 28″ platform 9x muscle-up 18x box jump 8x muscle-up 16x box jump 7x muscle-up 14x box jump 6x muscle-up 12x box jump 5x muscle-up 10x box jump
Monday, September 8, 2014
Complete 10 rounds of 3x touch-and-go clean and jerk, starting every 90 seconds. This workout is scored by the loading on the clean and jerk across the three heaviest successful rounds. then, “Jeremy+” for time: 21-15-9 overhead squat @ 105/70-lbs. lateral burpee
Saturday, September 6, 2014
Complete seven minutes, every minute, on-the-minute of 2x power snatch. Then, complete seven minutes, every minute, on-the-minute of 2x snatch. Then, complete nine minutes, every other minute, on-the-minute of max burpee.
Friday, September 5, 2014
back squat 5-5-5 Compare results to May 22, 2014. then, for time: 20x squat clean + thruster @ 135/95-lbs. 40x toes-to-bar 60x box jump, 24″ platform
Thursday, September 4, 2014
for max repetitions: 3′ to complete 200x double under 3′ row, calories 3′ handstand pushup 2′ to complete 100x double under 2′ row 2′ handstand pushup 1′ to complete 50x double under 1′ row 1′ handstand pushup This workout is scored by the total repetitions completed (double unders are not counted).
Wednesday, September 3, 2014
clean and jerk 2-2-2-2-2 Compare results to July 21, 2014.