Thursday, December 22, 2011
Congratulations Katie K., Emily N. and Carlos A., for completing our Elements Workshop curriculum! — three rounds for time: 50x double under 25x wall ball “2-fer-1s” @ 20/14-lbs. Compare results to August 9, 2010. workout courtesy of crossfit.com
Wednesday, December 21, 2011
for time: 21-18-15-12-9-6-3 strict pull-up nose-to-floor handstand pushup Compare results to July 19, 2011. workout courtesy of crossfit.com
Tuesday, December 20, 2011
as many rounds as possible in 20 minutes: 400m run 21x deadlift @ 155/105-lbs. workout courtesy of crossfit.com
Monday, December 19, 2011
five rounds for time: 20x pull-up 15x front squat @ 135/95-lbs. 10x push jerk Compare results to February 11, 2010.
Saturday, December 17, 2011
back squat 1-1-1 Compare results to December 6, 2010. shoulder press 1-1-1 Compare results to February 11, 2011.
Friday, December 16, 2011
power clean 1-1-1 then, for time: run 1.5 miles
Thursday, December 15, 2011
four rounds for time: 20x single-arm snatch @ 55/35-lbs. 20x box jump, 20″ platform 20x pull-up
Wednesday, December 14, 2011
deadlift 1-1-1 Compare results to October 26, 2010. then, as many rounds as possible in 10 minutes: 6x single-leg squat (alternating, total) 6x six-count burpee 12x hollow rock
Tuesday, December 13, 2011
power snatch 1-1-1 overhead squat 1-1-1 Compare results to April 12, 2011.
Monday, December 12, 2011
Many, many thanks to Wayne C., Dave R. and Mike S. for helping paint on Saturday! — “Grace“ for time: 30x clean and jerk @ 135/95-lbs. The standard for this workout is ground-to-overhead in two movements. The clean begins at the ground and may be caught in any position—power or squat. Any overhead press or […]