Thursday, June 28, 2012
as many rounds as possible in 12 minutes: 3x front squat @ 165/115-lbs. 6x single-leg squat (alternating, total) 9x chest-to-bar pull-up
Wednesday, June 27, 2012
Congratulations Alex S., for completing our Elements Workshop curriculum! — as many rounds as possible in 20 minutes: 200m run 21x swing @ 55/35-lbs. 7x handstand pushup
Tuesday, June 26, 2012
deadlift* 2-2-2-2-2-2-2-2-2-2 *Rest exactly one minute between sets. Compare results to April 28, 2011. workout courtesy of crossfit.com
Monday, June 25, 2012
push press 3-3-3 Compare results to June 17, 2011. then, as many rounds as possible in eight minutes: 5x dumbbell ground-to-overhead with 55/35-lb. dumbbells 6x hand-release pushup 7x box jump, 24/20″ platform
Saturday, June 23, 2012
weighted pull-up (max attempt) 1-1-1-1-1 then, 10 rounds for time: 10x deadlift @ 135/95-lbs. 10x pushup Compare all results to October 23, 2010.
Friday, June 22, 2012
back squat 3-3-3-3-3 Compare results to April 23, 2012.
Thursday, June 21, 2012
for time: 1600m run 150x double under 50x burpee 800m run 100x double under 35x burpee 400m run 50x double under 20x burpee workout courtesy of crossfit.com
Wednesday, June 20, 2012
clean 3-3-3 In this workout, you may rest anywhere but on the floor, even to re-grip. then, three rounds; rest amply between rounds: max weighted pushup @ 45/25-lbs. 40x hollow rock
Tuesday, June 19, 2012
With a continuously running clock, establish a one-rep max shoulder-to-overhead in nine minutes. then, five rounds for time: 5x dumbbell push press with 45/30-lb. dumbbells 10x dumbbell lunge (alternating, total) 15x dumbbell step-up with 45/30-lb. dumbbell, 24/20″ platform
Monday, June 18, 2012
“Jackie” for time: 1000m row 50x thruster @ 45-lbs. 30x pull-up Compare results to March 8, 2011. workout courtesy of crossfit.com
