Tuesday, October 1, 2013
2x power clean + 2x jerk 1-1-1-1-1-1-1
Monday, September 30, 2013
five rounds for time: 5x handstand pushup 10x single-leg squat (alternating, total) 15x toes-to-bar 200m run –1′ rest–
Saturday, September 28, 2013
“Tamra” seven rounds for time: 5x deadlift @ 275/185-lbs. 15x box jump, 24″ platform then, for time: 75x pull-up This workout is scored by both times. Compare results to September 8, 2010.
Friday, September 27, 2013
for time: 60x double under 30x single-leg squat (alternating, total) 600m run 40x double under 20x single-leg squat (alternating, total) 400m run 20x double under 10x single-leg squat (alternating, total) 200m run Compare results to October 12, 2012.
Thursday, September 26, 2013
“Randy” for time: 75x power snatch @ 75/55-lbs. Compare results to September 12, 2011. workout courtesy of crossfit.com
Wednesday, September 25, 2013
for time: 9-7-5-3-1 burpee muscle-up burpee handstand pushup, 5″ deficit
Tuesday, September 24, 2013
10 minutes, every minute, on-the-minute: 2x power snatch then, complete the following: weighted pull-up, 5-rep max –5′ rest– weighted pull-up, 3-rep max –5′ rest– weighted pull-up, 1-rep max workout courtesy of crossfit.com
Monday, September 23, 2013
Congratulations to all (14!) competitors who completed yesterday’s events at the 5-Ton 5K in Columbia, MD! If you competed, thank you for giving it your all. We are so proud of you. And, congratulations to May B., Holmes H., Josh M. and Matthew W., for winning the team event! — back squat 20-20-20 Compare results […]
Saturday, September 21, 2013
thruster 2-2-2 then, “Daniel” for time: 50x pull-up 400m run 21x thruster @ 95/65-lbs. 800m run 21x thruster 400m run 50x pull-up Compare results to October 31, 2009. workout courtesy of crossfit.com
Friday, September 20, 2013
Congratulations Amy K., for completing our Elements Workshop curriculum! — 10 rounds, each for time; rest amply between rounds: 250m row This workout is scored by the difference between the fastest time and the slowest time. Compare results to February 5, 2013.