Tuesday, November 20, 2012
for time: 200m run + three rounds: 15x squat 10x medicine ball deadlift @ 20/14-lbs. 5x pushup + 200m run then, seven rounds for time: 12x thruster @ 75/55-lbs. 9x toes-to-bar 200m run @ 20/14-lbs. workout courtesy of crossfit.com
Monday, November 19, 2012
snatch 1-1-1 Compare results to July 2, 2012. then, as many repetitions as possible in eight minutes: 1x strict pull-up + 3x pull-up This workout is scored by the total repetitions completed. Compare results to August 3, 2012.
Saturday, November 17, 2012
deadlift 3-3-3 Compare results to October 20, 2012. then, three rounds for time: 12x dumbbell power clean with 55/35-lb. dumbbells 9x dumbbell shoulder-to-overhead 6x standing long jump, 6-feet
Friday, November 16, 2012
Picture re-post from May 24, 2009. A few weeks ago, the MPH community said goodbye to Jenn J., a founding athlete, as she headed South to pursue school, family and a career. Jenn was one of the first to see major results from our training program, back in 2008(!). Through everything—including another marathon and the […]
Thursday, November 15, 2012
clean and jerk 2-2-2 Compare results to July 6, 2011. back squat 3-3-3 Compare results to September 6, 2012.
Wednesday, November 14, 2012
“Narf” for time: 9-15-21 pull-up thruster @ 95/65-lbs. Compare results to July 18, 2011.
Tuesday, November 13, 2012
Congratulations Melissa S., for completing our Elements Workshop curriculum! — snatch 2-2-2 Compare results to June 11, 2012. then, three rounds; rest amply between rounds: max strict bodyrow 90″ weighted plank hold @ 45-lbs. This workout is scored by the total strict bodyrows completed from all three rounds.
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