Tuesday, October 16, 2012
Congratulations Adrian P., for completing our Elements Workshop curriculum! — snatch 3-3-3 Compare results to October 11, 2012. then, three rounds; rest amply between rounds: max strict mixed-grip pull-up* 1′ “L” hold *If previous score is greater than 10 repetitions, add weight. This workout is scored by the total strict mixed-grip pull-ups completed from all […]
Monday, October 15, 2012
Congratulations Christy P., for winning The Beast of the East for the second year in a row! — as many repetitions as possible in 10 minutes: thruster @ 135/95-lbs.* *At the start of each minute, five burpees must be completed before moving to the barbell. workout courtesy of the beast of the east
Saturday, October 13, 2012
deadlift 5-5-5 Compare results to July 23, 2012. then, three rounds for time: 21x dumbbell push press with 45/30-lb. dumbbells 15x chest-to-bar pull-up 9x burpee
Friday, October 12, 2012
for time: 60x double under 30x single-leg squat (alternating, total) 600m run 40x double under 20x single-leg squat (alternating, total) 400m run 20x double under 10x single-leg squat (alternating, total) 200m run
Thursday, October 11, 2012
snatch 3-3-3-3-3 Compare results to November 17, 2009.
Wednesday, October 10, 2012
front squat 5-5-5 Compare results to July 7, 2012. then, three rounds; rest amply between rounds: max strict chin-up* 10x turkish get-up @ 55/35-lbs. *If previous score is greater than 10 repetitions, add weight. This workout is scored by the total strict pull-ups completed from all three rounds.
Tuesday, October 9, 2012
“Nate” as many rounds as possible in 20 minutes: 2x muscle-up 4x handstand pushup 8x swing @ 70/55-lbs. Compare results to July 9, 2011. workout courtesy of crossfit.com
Monday, October 8, 2012
clean and jerk 3-3-3 then, as many repetitions as possible in three minutes: clean and jerk @ 135/95-lbs.
Saturday, October 6, 2012
This weekend, Christy P. competes in the Mid-Atlantic Hopper Challenge (Facebook page). Join us in Maryland to support her as she defends her title, and good luck, CP! — front squat 2-2-2 Compare results to August 15, 2012. then, two rounds; as many repetitions as possible: 2′ pull-up 2′ pushup In this workout, the clock […]
Friday, October 5, 2012
This weekend, Christy P. competes in the Mid-Atlantic Hopper Challenge (Facebook page). Join us in Maryland to support her as she defends her title, and good luck, CP! — for time: 30-20-10 swing @ 55/35-lbs. single-leg squat (alternating, total) + 1000m farmer’s walk with 110/70-lbs. Compare results to June 24, 2011.