Tuesday, August 13, 2013
“Legless” for time: 27x thruster @ 95/65-lbs. 4x legless rope climb, 15-feet 21x thruster 3x legless rope climb, 15-feet 15x thruster 2x legless rope climb, 15-feet 9x thruster 1x legless rope climb, 15-feet workout courtesy of crossfit.com
Monday, August 12, 2013
five rounds for time: 5x muscle-up 10x overhead squat @ 115/75-lbs. 15x toes-to-bar 20x weighted sit-up @ 20/14-lbs. workout inspired by crossfit.com
Saturday, August 10, 2013
10 rounds for time: 3x weighted pull-up @ 45/30-lbs. 5x strict pull-up 7x pull-up For the weighted pull-ups, place a 45-pound dumbbell between your legs above crossed ankles, and jettison the dumbbell after the third repetition. Continue with strict pull-ups and then kipping pull-ups. Coming off the bar or going to the ground constitutes termination […]
Friday, August 9, 2013
five rounds, each for time; rest amply between rounds: 200m run then, five rounds, each for time; rest amply between rounds: 250m row then, as many repetitions as possible in three minutes: handstand pushup This workout is scored by the difference between the fastest time and the slowest time on the run and on the […]
Thursday, August 8, 2013
With a continuously running clock, establish a one-rep max snatch in 10 minutes. then, “Isabel” for time: 30x snatch @ 135/95-lbs. Compare results to March 4, 2013. workout courtesy of crossfit.com
Wednesday, August 7, 2013
“Roy” five rounds for time: 15x deadlift @ 225/155-lbs. 20x box jump, 24″ platform 25x pull-up workout courtesy of crossfit.com
Tuesday, August 6, 2013
push press 5-5-5-5-5 then, three rounds; rest amply between rounds: max dumbbell thruster with 45/30-lb. dumbbells Compare all results to July 14, 2011.
Monday, August 5, 2013
back squat 2-2-2 then, for time: 30x back squat @ 225/155-lbs. 30x single-leg squat (alternating, total) 800m run Compare all results to May 11, 2012.
Saturday, August 3, 2013
***Important Announcement*** We will be participating in the 2013 Mid-Atlantic Hopper Challenge on October 5-6. If you would like to compete, speak to us in class this morning, because registration opens today at 12p! Last year, all spots were filled within 24 hours. seven rounds for time: 10x wall ball @ 20/14-lbs. 10x pull-up Compare […]
Friday, August 2, 2013
clean and jerk 1-1-1-1-1-1-1 Compare results to July 13, 2012.
