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
Thursday, December 1, 2011
power snatch 3-3-3 overhead squat 5-5-5 Compare results to June 11, 2010.
Wednesday, November 30, 2011
five rounds, each for time; rest exactly two minutes between rounds: 21x box jump, 24″ platform 12x burpee 400m run This workout is scored by all five times. Compare results to March 24, 2010.
Tuesday, November 29, 2011
Congratulations Matthew C., for completing our Elements Workshop curriculum! — back squat 5-5-5 Compare results to April 12, 2010. shoulder press 5-5-5 Compare results to April 9, 2011.