Saturday, February 2, 2013
shoulder press 3-3-3 Compare results to September 18, 2012. then, five cycles; as many rounds as possible in three minutes: 3x dumbbell power clean with 45/30-lb. dumbbells 3x dumbbell thruster 3x burpee A one minute break is give before repeating each cycle. The clock does not reset or stop between rounds. This workout is scored […]
Friday, February 1, 2013
as many rounds and repetitions as possible in 12 minutes: 150x wall ball @ 20-lbs, 10′ target/14-lbs., 9′ target 90x double under 30x muscle-up workout courtesy of crossfit.com
Thursday, January 31, 2013
“Diane” for time: 21-15-9 deadlift @ 225/155-lbs. handstand pushup Compare results to April 19, 2012. workout courtesy of crossfit.com
Wednesday, January 30, 2013
Registration for the 2013 Reebok CrossFit Games Open begins today, Wednesday, January 30! — five distances, each for time; rest amply between distances: 1x 800m run 1x 400m run 1x 200m run 1x 400m run 1x 800m run This workout is scored by all five times. Compare results to August 17, 2012.
Tuesday, January 29, 2013
Congratulations John Main, for your new position as CrossFit H.Q. Seminar Staff, Head Trainer! We are so proud of you! — 3x hang clean + 3x front squat + 3x shoulder-to-overhead 1-1-1-1-1 In this workout, you may rest anywhere but on the floor, even to re-grip. workout courtesy of wodapalooza miami 2013
Monday, January 28, 2013
“Cindy” as many rounds as possible in 20 minutes: 5x pull-up 10x pushup 15x squat Compare results to April 21, 2012. workout courtesy of crossfit.com
Saturday, January 26, 2013
snatch 3-3-3 snatch pull 3-3-3 Compare all results to January 15, 2013. back squat 7-7-7 Compare results to January 19, 2013.
Friday, January 25, 2013
for time: 50x double under 50x burpee 50x wall ball @ 20/14-lbs. 50x back extension 50x push press @ 45-lbs. 50x knees-to-elbows walking lunge, 50 steps 50x swing @ 35-lbs. 50x jumping pull-up 50x box jump, 24″ platform
Thursday, January 24, 2013
push press 3-3-3 push jerk 3-3-3 split jerk 3-3-3 Compare results to January 18, 2013. then, one round: strict ring pull-up ladder max weighted plank with 45/25-lbs. 60″ side plank, left + 60″ side plank, right This workout is scored by the highest number of strict ring pull-ups completed in the ladder, and the total […]
Wednesday, January 23, 2013
weighted dumbbell step-up, 24/20″ platform 10-10-10 Compare results to January 8, 2013. then, four rounds, each for time; rest exactly three minutes between rounds: 500m row This workout is scored by all four times. Compare results to September 14, 2012. workout courtesy of crossfit.com
