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.
Thursday, January 17, 2013
power clean 3-3-3 clean 3-3-3 clean pull 3-3-3 Compare all results to January 12, 2013. then, Tabata Mash-Up: Box Jump + Single-leg Squat Complete 16 intervals of 20 seconds of work followed by 10 seconds of rest where the odd intervals are box jumps (24″ platform), and the even intervals are single-leg squats. This workout […]
Wednesday, January 16, 2013
as many repetitions as possible in 10 minutes: muscle-up Compare results to January 9, 2013. then, three rounds for time: 400m run 12x swing @ 70/55-lbs. 21x pull-up Compare results to August 9, 2011.
Tuesday, January 15, 2013
***Important Announcement*** Beginning today, Tuesday, January 15, all Tuesday 12p classes will move half an hour earlier, to 1130a–1230p. snatch 3-3-3 snatch pull 3-3-3 Compare all results to January 7, 2013. then, one round: strict pull-up ladder This workout is scored by the highest number of strict pull-ups completed in the ladder.
Monday, January 14, 2013
Congratulations Christy P., for placing third in this year’s O.C. Throwdown! — “Grow“ for time: 30x clean and jerk @ 135/95-lbs. 1000m row The standard for this workout is ground-to-overhead in two movements. The clean begins at the ground and may be caught in any position—power or squat. Any overhead press or jerk variation is […]
Sunday, January 13, 2013
Cheer on the indomitable Christy P. at this weekend’s OC Throwdown! Up-to-the-minute scoring is available here. — US News & World Report strikes again, ranking the Paleo Diet the worst out of 28 possible options. Post conflicting research to comments. Rest today.
Saturday, January 12, 2013
power clean 3-3-3 Compare results to February 27, 2012. clean 3-3-3 Compare results to January 30, 2012. clean pull 3-3-3 then, for time: 7-6-5-4-3-2-1 hang power clean @ 155/105-lbs. front squat Compare results to April 26, 2012.
Friday, January 11, 2013
for time: 1000m run 100x pushup 10x snatch @ 135/95-lbs. workout courtesy of crossfit.com
