Monday, November 12, 2012
for time: 2000m row 50x single-leg squat (alternating, total) 30x hang clean @ 225/135-lbs. Compare results to July 27, 2012. workout courtesy of crossfit.com
Saturday, November 10, 2012
deadlift 5-5-5 Compare results to October 13, 2012. then, “Tabata Something Else” 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-ups, the third eight intervals are sit-ups, and finally, the last eight intervals are squats. There is […]
Friday, November 9, 2012
five rounds for time: 10x wall climb 10x toes-to-bar 20x box jump, 24″ platform Compare results to January 20, 2011. workout courtesy of crossfit.com
Thursday, November 8, 2012
snatch 3-3-3 Compare results to October 22, 2012. then, as many rounds as possible in five minutes: 5x power snatch @ 115/75-lbs. 20x double under
Wednesday, November 7, 2012
back squat 5-5-5 Compare results to August 6, 2012. then, for time: run one mile Compare results to September 27, 2012.
Tuesday, November 6, 2012
Congratulations Ben R., for completing our Elements Workshop curriculum! — Complete 20 intervals of 40 seconds of work followed by 20 seconds of rest where the first five intervals are swings @ 55/35-lbs., the second five intervals are single-arm snatches, the third five intervals are lateral burpees, and finally, the last five intervals are calories […]
Monday, November 5, 2012
clean and jerk 3-3-3 Compare results to October 26, 2012. then, three rounds; rest amply between rounds: 15x handstand pushup, 5″ deficit max “L”-sit This workout is scored by the total time spent in the L-sit from all three rounds.
Saturday, November 3, 2012
overhead squat 3-3-3 Compare results to June 29, 2012. then, three rounds for time: 15x overhead squat @ 115/75-lbs. 15x burpee
Friday, November 2, 2012
Congratulations Marcel S., for completing our Elements Workshop curriculum! — for time: 1000m row + –rest four mintues– + tabata dumbbell thruster* with 45/30-lb. dumbbells. *One Tabata round is eight rounds of 20 seconds of maximum work, followed by 10 seconds of rest. This workout is scored by the time to completion on the row, […]
Thursday, November 1, 2012
From Matthew W.: November 1 marks the beginning of the 10th anniversary of Movember, a worldwide campaign to build awareness and raise funds for men’s health issues, and in particular, for prostate and testicular cancer. In nine years, $299 million has been raised, and in 2011, 854,000 participants raised over $126 million. This year, the […]
