Wednesday, December 5, 2012
deadlift 5-5-5 Compare results to November 10, 2012. then, three rounds; rest amply between rounds: max strict chin-up* max two-hand dumbbell bent-over row with 45/30-lb. dbs 30x hollow rock *If previous score is greater than 10 repetitions, add weight. This workout is scored by the total strict chin-ups and total bent-over rows completed from all […]
Tuesday, December 4, 2012
Congratulations Alex C. and James W., for completing our Elements Workshop curriculum! — for time: 21-15-9 single-arm snatch, left arm @ 55/35-lbs. single-arm snatch, right arm pull-up Compare results to November 1, 2011. workout courtesy of crossfit.com
Monday, December 3, 2012
Congratulations Soo L., for completing our Elements Workshop curriculum! — snatch 3-3-3 Compare results to November 8, 2012. front squat 5-5-5 Compare results to October 10, 2012.
Saturday, December 1, 2012
five rounds for time: 10x clean and jerk @ 155/105-lbs. 1x legless rope climb, 15-feet workout courtesy of crossfit.com
Friday, November 30, 2012
“Amanda” for time: 9-7-5 muscle-up squat snatch @ 135/95-lbs. workout courtesy of crossfit.com
Thursday, November 29, 2012
for time: 50x burpee then, as many repetitions as possible in five minutes: single-leg squat (alternating, total) This workout is scored by the total repetitions completed.
Wednesday, November 28, 2012
push press 2-2-2 then, as many rounds as possible in 12 minutes: 3x wall climb 6x strict pull-up 30″ “L”-sit Compare results to July 23, 2012.
Tuesday, November 27, 2012
deadlift 1-1-1-1-1
Monday, November 26, 2012
as many cycles as possible in 20 minutes: 400m run + 3 rounds: 5x pull-up 10x pushup 15x squat workout courtesy of crossfit.com
Wednesday, November 21, 2012
clean and jerk 1-1-1 Compare results to October 6, 2009. back squat 1-1-1 Compare results to July 16, 2012.