Monday, April 14, 2014
five rounds for time: 200m run 10x unbroken dumbbell squat clean thruster @ 45/30-lb. dumbbells 11x chest-to-bar pull-up + burpee debt* *Burpee debt accrues in five repetition intervals, every time a set of squat clean thrusters is broken. Any burpee debt will be completed after the completion of the last round of chest-to-bar pull-ups, so […]
Saturday, April 12, 2014
as many rounds as possible in 10 minutes: 5x hang power clean @ 155/105-lbs. 10x box-facing burpee, 20″ platform then, three rounds: max strict bodyrow Compare results to June 13, 2013.
Friday, April 11, 2014
three rounds for time: 21x thruster @ 95/65-lbs. 400m run
Thursday, April 10, 2014
for time: 21-15-9 swing @ 70/55-lbs. wall ball @ 20/14-lbs., 10-foot target then, for time: 21-15-9 row, calories toes-to-bar
Wednesday, April 9, 2014
split jerk 3-2-2-2-1-1-1-1-1 deadlift 2-2-2 Compare results to April 30, 2012.
Tuesday, April 8, 2014
Congratulations Christy P., for finishing in 4th Place in the Mid Atlantic region of the 2014 Reebok CrossFit Games Open (17th Place worldwide) and moving on to the Mid Atlantic Regional final! From Friday, May 23 through Sunday, May 25, Christy P. will compete in the 2014 Reebok CrossFit Mid Atlantic Regional final at the […]
Monday, April 7, 2014
for time: 50-30-20 unbroken double under chest-to-bar pull-up pushup
Saturday, April 5, 2014
front squat 3-3-3-3-3 Compare results to November 1, 2013.
Friday, April 4, 2014
for time: 20x handstand pushup 20x hang power clean @ 115/75-lbs. 20x pull-up 20x hang power clean 20x single-leg squat (alternating, total) 20x muscle-up There is a 13-minute time limit to this workout.
Thursday, April 3, 2014
Congratulations David S., for earning your shirt! for time: 800m run 30x deadlift @ 135/95-lbs. 60x sit-up 25x deadlift 50x sit-up 20x deadlift @ 225/155-lbs. 40x sit-up 15x deadlift 30x sit-up 800m run