Friday, June 21, 2013
as many rounds as possible in 20 minutes: 400m run 15x ring dip 15x box jump, 24″ platform Compare results to November 18, 2009.
Thursday, June 20, 2013
seven minutes, every minute, on-the-minute: 3x clean and jerk then, five rounds for time: 3x clean and jerk @ 205/135-lbs. 10x burpee + pull-up workout courtesy of crossfit.com
Wednesday, June 19, 2013
Still waiting for the post… thruster 2-2-2-2-2-2-2 Compare results to June 17, 2010.
Tuesday, June 18, 2013
Have you registered for CrossFit for Hope yet? Please sign up ONLY for the 930a, 1015a, or 11a heats. — power snatch 2-2-2-2-2 Compare results to September 19, 2012.
Monday, June 17, 2013
Did you see the CrossFit For Hope announcement yesterday? — “Nasty Girls” three rounds for time: 50x squat 7x muscle-up 10x hang power clean @ 135/95-lbs. Compare results to September 8, 2012. workout courtesy of crossfit.com
Saturday, June 15, 2013
as many rounds as possible in seven minutes: 5x push jerk @ 135/95-lbs. 12x swing @ 55/35-lbs. 7x burpee then, for time: 30-20-10 wall ball @ 20/14-lbs. hang power clean @ 95/65-lbs. Compare all results to November 20, 2010. workouts courtesy of mid-atlantic hopper (2010)
Friday, June 14, 2013
five rounds for time: 10x chest-to-bar pull-up 10x burpee 10x thruster @ 115/75-lbs. Compare results to June 4, 2012.
Thursday, June 13, 2013
overhead squat 5-5-5-5-5 then, three rounds; rest amply between rounds: max strict bodyrow Compare all results to August 16, 2011.
Wednesday, June 12, 2013
“Helen” three rounds for time: 400m run 21x swing @ 55/35-lbs. 12x pull-up Compare results to September 17, 2012. workout courtesy of crossfit.com
Tuesday, June 11, 2013
snatch 1-1-1-1-1-1-1 Compare results to October 1, 2012. then, three rounds; rest amply between rounds: max strict + kipping handstand pushup 45″ L-sit