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.
Tuesday, September 11, 2012
“Murph” for time: 1-mile run 100x pull-up 200x pushup 300x squat 1-mile run Start and finish with a one-mile run. Partition the pull-ups, pushups and squats as needed. If you have a 20-pound vest or body armor, wear it. Compare results to September 11, 2011. workout courtesy of crossfit.com
Monday, September 10, 2012
deadlift 3-3-3 Compare results to June 5, 2012. then, as many rounds as possible in eight minutes: 4x handstand pushup 12x single-leg squat (alternating, total)
Saturday, September 8, 2012
“Nasty Girls“ three rounds for time: 50x squat 7x muscle-up 10x hang power clean @ 135/95-lbs. Compare results to April 3, 2012. workout courtesy of crossfit.com
Friday, September 7, 2012
power snatch 1-1-1 Compare results to June 29, 2012. then, as many rounds as possible in six minutes: 3x power snatch @ 135/95-lbs. 9x box jump, 24″ platform
Thursday, September 6, 2012
back squat 3-3-3 Compare results to March 5, 2012. then, three rounds; rest amply between rounds: max strict bodyrow max “L” sit This workout is scored by the total strict bodyrows completed, and the total time held in the L-sit from all three rounds.
Wednesday, September 5, 2012
for time: 15x thruster @ 135/95-lbs. 200m run 20x thruster @ 95/65-lbs. 400m run 30x thruster @ 65/45-lbs. 800m run workout courtesy of crossfit.com
Tuesday, September 4, 2012
Congratulations Charlie R., for completing our Elements Workshop curriculum! — for time: 21x strict chest-to-bar pull-up 42x hand-release pushup 42x strict sit-up 18x strict chest-to-bar pull-up 36x hand-release pushup 36x strict sit-up 15x strict chest-to-bar pull-up 30x hand-release pushup 30x strict sit-up
