Saturday, January 14, 2012
power clean 2-2-2 then, for time: 10-9-8-7-6-5-4-3-2-1 handstand pushup squat + box jump, 24″ platform
Friday, January 13, 2012
for time: 1000m row 50x thruster @ 95/65-lbs. 1000m run
Thursday, January 12, 2012
deadlift 3-3-3 Compare results to December 8, 2011. then, as many rounds as possible in 10 minutes: 3x weighted pull-up @ 45/30-lbs. 5x strict pull-up 7x pull-up
Wednesday, January 11, 2012
power snatch 2-2-2 overhead squat 3-3-3 Compare all results to December 7, 2011.
Tuesday, January 10, 2012
for time: 1-2-3-4-5-6-7-8-9-10* unbroken* power clean @ 135/95-lbs. unbroken* front squat *You may rest anywhere but on the floor, even to re-grip. This includes between each repetition, each exercise and each round. Any rest on the floor constitutes a break in the set. This workout is scored by both the time and number of sets […]
Monday, January 9, 2012
back squat 3-3-3 shoulder press 3-3-3 Compare all results to December 5, 2011.
Saturday, January 7, 2012
three rounds for time: 7x muscle-up 21x dumbbell thruster with 35/25-lb. dumbbells workout courtesy of crossfit.com
Friday, January 6, 2012
deadlift 5-5-5 Compare results to December 2, 2011. then, five rounds; rest amply between rounds: max strict bodyrow max strict knees-to-elbows This workout is scored by the total strict bodyrows and strict knees-to-elbows completed from all five rounds.
Thursday, January 5, 2012
power snatch 3-3-3 overhead squat 5-5-5 Compare all results to December 1, 2011.
Wednesday, January 4, 2012
five rounds for time: 20x pull-up 30x swing @ 55/35-lbs. 40x double under workout courtesy of crossfit.com
