Tuesday, April 1, 2014
clean and jerk 1-1-1 Compare results to April 30, 2013. then, for time: 800m run 30x pull-up 90x squat 25x pull-up 75x squat 20x pull-up 60x squat 15x pull-up 45x squat 800m run workout courtesy of crossfit.com
Monday, March 31, 2014
high hang snatch + hang snatch + snatch 1-1-1-1-1 then, three rounds; rest amply between rounds: max toes-to-bar
Saturday, March 29, 2014
***Important Announcement*** Beginning Saturday, March 1, we will host the weekly 2014 Reebok CrossFit Games Open workout every Saturday during our regular classes through March 29—the Open workout will be the Workout of the Day at 8a, 9a, 10a, 12p and 1p. Please come by each week at these times to cheer on over 25 […]
Friday, March 28, 2014
eight distances, each for time; rest amply between distances: 4x 200m run 4x 250m row *Alternate each round of rowing and running. This workout is scored by all eight times.
Thursday, March 27, 2014
Complete 12 minutes, every minute, on-the-minute where the odd intervals are 5x 1 1/4 front squat, and the even intervals are 3x muscle-up. then, for quality: 50x strict handstand pushup
Wednesday, March 26, 2014
as many rounds as possible in 12 minutes: 45x double under 21x dumbbell power clean with 50/35-lb. dumbbells 15x swing @ 55/35-lbs. 9x pull-up
Tuesday, March 25, 2014
as many repetitions as possible in seven minutes: 6x thruster @ 105/70-lbs. 3x bar-facing burpee 9x thruster 6x bar-facing burpee 12x thruster 9x bar-facing burpee 15x thruster 12x bar-facing burpee 18x thruster 15x bar-facing burpee… This is a timed workout. If you complete the round of 18/15, go on to 21/18. If you complete 21/18, […]
Monday, March 24, 2014
five minutes, every minute, on-the-minute: power snatch + squat snatch + overhead squat five minutes, every minute, on-the-minute: power clean + squat clean + front squat five minutes, every minute, on-the-minute: front squat + push jerk + split jerk This workout is scored by the load used in each complex.
Saturday, March 22, 2014
***Important Announcement*** Beginning Saturday, March 1, we will host the weekly 2014 Reebok CrossFit Games Open workout every Saturday during our regular classes through March 29—the Open workout will be the Workout of the Day at 8a, 9a, 10a, 12p and 1p. Please come by each week at these times to cheer on over 25 […]
Friday, March 21, 2014
weighted pull-up 1-1-1-1-1-1-1 Compare results to August 21, 2013. workout courtesy of crossfit.com