Saturday, September 22, 2012
for time: 800m run 40x deadlift @ 225/155-lbs. 20x lunge @ 110/70-lbs. 400m run 20x deadlift 40x lunge 800m run
Friday, September 21, 2012
clean 1-1-1 Compare results to April 13, 2012. then, Tabata Mash-Up: Hang power clean + Push press Complete 16 intervals of 20 seconds of work followed by 10 seconds of rest where the odd intervals are hang power cleans @ 115/75-lbs., and the even intervals are push presses. This workout is scored by the total […]
Thursday, September 20, 2012
for time: 30x muscle-up Compare results to March 10, 2012. workout courtesy of crossfit.com
Wednesday, September 19, 2012
Congratulations Patrick F., for completing our Elements Workshop program! — power snatch 2-2-2-2-2 Compare results to May 12, 2012.
Tuesday, September 18, 2012
Congratulations Graham G., for completing our Elements Workshop curriculum! — shoulder press 3-3-3 Compare results to July 19, 2012. then, for time: 100x thruster @ 95/65-lbs. workout courtesy of crossfit.com
Monday, September 17, 2012
Congratulations Andrew M., for completing our Elements Workshop curriculum! — “Helen” three rounds for time: 400m run 21x swing @ 55/35-lbs. 12x pull-up Compare results to April 18, 2012. workout courtesy of crossfit.com
Saturday, September 15, 2012
hang squat clean + 2x jerk 1-1-1-1-1
Friday, September 14, 2012
four rounds, each for time; rest exactly three minutes between rounds: 500m row This workout is scored by all four times. Compare results to January 19, 2012. workout courtesy of crossfit.com
Thursday, September 13, 2012
power clean 1-1-1 Compare results to March 16, 2012. then, three rounds for time: 10x ground-to-overhead @ 135/95-lbs. 200m run
Wednesday, September 12, 2012
front squat 3-3-3 Compare results to July 25, 2012. then, three rounds; rest amply between rounds: max “L”-sit 30x hollow rock max handstand hold This workout is scored by the total time spent in the “L”-sit and the handstand from all three rounds.