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 […]
Friday, December 9, 2011
“The Ensign” six cycles, as many rounds as possible in three minutes: 3x power clean @ 155/105-lbs. 6x pushup 9x squat / 9x ring dip Air squats are performed in cycles one, three and five. Ring dips are performed in cycles two, four and six. A one minute break is given before repeating each cycle. […]
Thursday, December 8, 2011
deadlift 3-3-3 Compare results to January 10, 2011. then, as many repetitions as possible: 2′ pull-up —1′ rest— 2′ squat —1′ rest— 2′ knees-to-elbows —1′ rest— 2′ burpee This workout is scored by the total repetitions completed.
Wednesday, December 7, 2011
Congratulations Kevin M., for completing our Elements Workshop curriculum! — power snatch 2-2-2 overhead squat 3-3-3 Compare results to September 19, 2011.
Tuesday, December 6, 2011
“Fran” for time: 21-15-9 thruster @ 95/65-lbs. pull-up Compare results to March 19, 2011. workout courtesy of crossfit.com
Monday, December 5, 2011
Congratulations Greg F., for completing our Elements Workshop curriculum! — back squat 3-3-3 Compare results to May 6, 2010. shoulder press 3-3-3 Compare results to March 16, 2011.
Saturday, December 3, 2011
for time: 30x burpee 15x thruster @ 135/95-lbs. 30x chest-to-bar pull-up 10x thruster 20x chest-to-bar pull-up 5x thruster 10x chest-to-bar pull-up 30x burpee Compare results to December 3, 2010.
Friday, December 2, 2011
deadlift 5-5-5 then, as many rounds as possible in 10 minutes: 5x handstand pushup 25x squat
