Tuesday, May 6, 2014
Congratulations John P., Borja G. and Dave R., for completing a 42-mile, four state Appalachian trail hike this weekend! shoulder press 1-1-1-1-1 push press 3-3-3-3-3 push jerk 5-5-5-5-5 Compare results to August 16, 2013. workout courtesy of crossfit.com
Monday, May 5, 2014
“Nukes” eight minutes to complete: 1-mile run + max deadlift @ 315/225-lbs. + 10 minutes to complete: 1-mile run + max power clean @ 225/155-lbs. + 12 minutes to complete: 1-mile run + max overhead squat @ 135/95-lbs. There is no rest between time intervals. workout courtesy of crossfit.com
Saturday, May 3, 2014
in teams of two, three rounds for time: 40x thruster @ 95/65-lbs. 30x burpee 200m medicine ball carry, 14-lbs. Only one athlete may work at a time. Repetitions may be partitioned in any way between partners. Both athletes start and finish the run together, but only one carries the medicine ball at a time.
Friday, May 2, 2014
“Amanda” for time: 9-7-5 muscle-up squat snatch @ 135/95-lbs. Compare results to November 30, 2012. workout courtesy of crossfit.com
Thursday, May 1, 2014
front squat 5-5-5-5-5 Compare results to March 11, 2014.
Wednesday, April 30, 2014
as many repetitions as possible: 1′ box jump, 30″ platform 1′ power clean @ 115/75-lbs. 2′ box jump 2′ power clean 3′ box jump 3′ power clean This workout is scored by the total repetitions completed.
Tuesday, April 29, 2014
deadlift 1-1-1-1-1-1-1 Compare results to July 30, 2011. then, strict muscle-up 5-5-5
Monday, April 28, 2014
“Cindy” as many rounds as possible in 20 minutes: 5x pull-up 10x pushup 15x squat Compare results to January 28, 2013. workout courtesy of crossfit.com
Saturday, April 26, 2014
three rounds for time: 12x deadlift @ body weight 9x hang squat clean @ body weight 6x push jerk @ body weight
Friday, April 25, 2014
“Taylor” four rounds for time: 400m run 5x burpee muscle-up workout courtesy of crossfit.com