Wednesday, February 12, 2014
for time: 21-18-15-12-9 deadlift @ 95/65-lbs. hang power clean front squat push jerk workout courtesy of crossfit.com
Tuesday, February 11, 2014
three rounds for time: 30x wall ball @ 20/14-lbs., 10.5′ target 30x hang squat snatch, below the knees @ 75/55-lbs. workout courtesy of crossfit.com
Monday, February 10, 2014
“Nate” as many rounds as possible in 20 minutes: 2x muscle-up 4x handstand pushup 8x swing @ 70/55-lbs. Compare results to October 9, 2012. workout courtesy of crossfit.com
Saturday, February 8, 2014
“Joshie” three rounds for time: 21x single-arm dumbbell squat snatch, right arm @ 40/25-lbs. 21x “L” pull-up 21x single-arm dumbbell squat snatch, left arm 21x “L” pull-up Compare results to December 8, 2009. workout courtesy of crossfit.com
Friday, February 7, 2014
10 rounds for time: 15x wall ball @ 20/14-lbs. 5x power clean @ 185/125-lbs.
Thursday, February 6, 2014
front squat 5-5-5 Compare results to February 7, 2013. then, five rounds for time: 7x dumbbell shoulder-to-overhead with 55/35-lb. dumbbells 3x chin-up 5x dumbbell shoulder-to-overhead 5x chin-up 3x dumbbell shoulder-to-overhead 7x chin-up
Wednesday, February 5, 2014
clean 1-1-1 Compare results to January 6, 2014. then, for load and time: clean and jerk 21-15-12-9-6-3-1 All repetitions are unbroken “touch-and-go”—the weight must increase after each round, and only one bar may be used. workout courtesy of crossfit.com
Tuesday, February 4, 2014
“Like Mike” for time: 200m run 100x unbroken double under 18x weighted step-up with 110/70-lbs., 24/20″ platform 75x unbroken double under 17x weighted step-up 50x unbroken double under 200m run + burpee debt* *Burpee debt accrues in 10 repetition intervals, every time a set of double unders is broken. Any burpee debt will be completed […]
Monday, February 3, 2014
three rounds for time: 5x strict muscle-up 10x strict handstand pushup 30x single-leg squat (alternating, total) workout courtesy of crossfit.com then, with a continuously running clock, establish a three-rep max overhead squat in 10 minutes. Compare results to May 17, 2013.
Saturday, February 1, 2014
Happy Birthday, Mike! Scary birthday workout coming soon… power clean 1-1-1 Compare results to November 23, 2013. then, for time: 10-9-8-7-6-5-4-3-2-1 power clean @ 135/95-lbs. toes-to-bar