Wednesday, May 15, 2013
deadlift 5-5-5-5-5 Compare results to November 4, 2011. then, for time: for time*: 75x handstand pushup *At the start of each minute, 20 double unders must be completed before moving to the handstand pushups. workout courtesy of crossfit.com
Tuesday, May 14, 2013
as many rounds as possible in 12 minutes: 12x push press @ 115/75-lbs. 12x chest-to-bar pull-up 12x single-leg squat (alternating, total) Compare results to July 10, 2012. workout courtesy of crossfit.com
Monday, May 13, 2013
Congratulations Katie R., Amanda K., Christine F. and Alexis B., for completing our Elements Workshop curriculum! — as many rounds as possible in 12 minutes: 3x front squat @ 165/115-lbs. 6x single-leg squat (alternating, total) 9x chest-to-bar pull-up Compare results to June 28, 2012.
Saturday, May 11, 2013
for time: 1000m row Compare results to November 11, 2011.
Friday, May 10, 2013
10 rounds for time*: 3x front squat @ 245/165-lbs. *All front squat sets begin from the floor. At the completion of each three-rep set, the bar must be reset to the floor before moving to the next set.
Thursday, May 9, 2013
With a continuously running clock complete one muscle-up the first minute, two muscle-ups the second minute, three muscle-ups the third minute, etc.—continuing as long as you are able. Use as many sets each minute as needed. This workout is scored by both the number of minutes and total muscle-ups completed. then, as many rounds as […]
Wednesday, May 8, 2013
seven rounds for time: 7x push jerk @ 155/105-lbs. 7x chest-to-bar pull-up 7x burpee Compare results to February 21, 2013. workout courtesy of crossfit.com
Tuesday, May 7, 2013
seven rounds for time: 3x clean @ 205/135-lbs. 4x ring handstand pushup/handstand pushup, 3″ deficit Compare results to August 6, 2010. workout courtesy of crossfit.com
Monday, May 6, 2013
“Tabata Something Bad” Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first eight intervals are pull-ups, the second eight intervals are push press @ 75/55-lbs., the third eight intervals are sit-ups, and finally, the last eight intervals are wall ball @ 20/14-lbs. There is no rest between […]
Saturday, May 4, 2013
front squat 2-2-2 Compare results to October 6, 2012. then, two rounds for time: 100x double under 50x shoulder-to-overhead @ 95/65-lbs. 25x toes-to-bar workout courtesy of crossfit.com