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
Tuesday, January 22, 2013
Congratulations Maya G., for completing our Elements Workshop program! — power clean 3-3-3 clean 3-3-3 clean pull 3-3-3 Compare results to January 17, 2013. then, as many rounds as possible in six minutes: 6x dumbbell burpee + squat clean + thruster with 45/30-lb. dumbbells 1x legless rope climb, 9 feet
Saturday, January 19, 2013
back squat 7-7-7 Compare results to January 8, 2013. romanian deadlift 5-5-5 then, as many repetitions as possible in seven minutes: burpee This workout is scored by the total repetitions completed. Compare results to April 24, 2012.
Friday, January 18, 2013
Congratulations Larry E., for completing our Elements Workshop curriculum! — push press 3-3-3 push jerk 3-3-3 split jerk 3-3-3 Compare all results to January 10, 2013. then, one round: strict chin-up ladder 2′ L-sit This workout is scored by the highest number of chin-ups completed in the ladder.