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 […]
Wednesday, October 31, 2012
The zombie aficionado himself, on his honeymoon a few weeks ago. “Zombieland” for time: 50x clean @ 110/70-lbs. 400m carry 50x thruster 400m carry 5x legless rope climb, 18 feet 1-mile run Compare results to October 31, 2011.
Tuesday, October 30, 2012
shoulder press 5-5-5-5-5 Compare results to July 8, 2011.
Monday, October 29, 2012
three rounds for time: 10x squat clean @ 135/95-lbs. 20x box jump, 24″ platform workout courtesy of crossfit.com