Tuesday, August 14, 2012
for time: 10 rounds: 5x pull-up 10x pushup 5x swing @ 70/55-lbs. + 150x double under
Monday, August 13, 2012
Congratulations Joana S., for completing our Elements Workshop curriculum! — power snatch + 5x overhead squat 1-1-1-1-1-1-1-1 workout courtesy of crossfit.com
Saturday, August 11, 2012
nine rounds for time: 3x muscle-up 6x burpee + box jump, 36″ platform
Friday, August 10, 2012
2x power clean + 4x squat clean + 8x deadlift 1-1-1-1-1 In this workout, you may rest anywhere but on the floor, even to re-grip. Compare results to October 14, 2011.
Thursday, August 9, 2012
Congratulations Ali H., for completing our Elements Workshop curriculum! — push press 1-1-1 then, for time: 21x push press @ 95/65-lbs. 200m run 15x push press 400m run 9x push press 600m run
Wednesday, August 8, 2012
10 rounds for time: 3x weighted pull-up @ 45/30-lbs. 5x strict pull-up 7x pull-up For the weighted pull-ups, place a 45-pound dumbbell between your legs above crossed ankles, and jettison the dumbbell after the third repetition. Continue with strict pull-ups and then kipping pull-ups. Coming off the bar or going to the ground constitutes termination […]
Tuesday, August 7, 2012
for time: 21-15-9 deadlift @ 225/155-lbs. thruster @ 95/65-lbs. workout courtesy of crossfit.com
Monday, August 6, 2012
back squat 5-5-5 Compare results to June 1, 2012. then, three rounds; rest amply between rounds: 1′ L-hold max handstand hold This workout is scored by the total time spent in the handstand position from all three rounds.
Saturday, August 4, 2012
hang power clean 2-2-2 then, for time: 10-9-8-7-6-5-4-3-2-1 hang power clean @ 115/75-lbs. clapping pushup
Friday, August 3, 2012
overhead squat 2-2-2 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 March 7, 2011.
