Tuesday, November 1, 2011
for time: 21-15-9 single-arm snatch, left arm @ 55/35-lbs. single-arm snatch, right arm pull-up workout courtesy of crossfit.com
Monday, October 31, 2011
Congratulations Jim C., Ted D. and Joe K., for completing our Elements Workshop curriculum! — Congratulations Matthew W. and Jeff W., for completing Sunday’s Marine Corps Marathon. Jeff finished his second Marine Corps Marathon with a new PR! — Congratulations Alissa G., for completing Sunday’s Marine Corps Marathon 10k! — “Zombieland” for time: 50x clean […]
Saturday, October 29, 2011
five rounds for time: 7x squat clean @ 155/105-lbs. 14x swing @ 55/35-lbs. workout courtesy of crossfit.com
Friday, October 28, 2011
overhead squat 1-1-1-1-1 Compare results to November 10, 2009.
Thursday, October 27, 2011
“Mary“ as many rounds as possible in 20 minutes: 5x handstand pushup 10x single-leg squat (alternating, total) 15x pull-up Compare results to February 19, 2011. workout courtesy of crossfit.com
Wednesday, October 26, 2011
hang power snatch 2-2-2-2-2 Compare results to January 25, 2011.
Tuesday, October 25, 2011
“Religion“ five rounds for time: max back squat @ body weight 7x burpee + box jump, 20″ platform If body weight is greater than 225-lbs., use 225-lbs. as the back squat load. This workout is scored by both the time and the total back squats completed from all five rounds. Compare results to October 16, […]
Monday, October 24, 2011
10 rounds, each for time; rest amply between rounds: 100m run This workout is scored by the difference between the fastest time and the slowest time. Compare results to July 13, 2010. workout courtesy of crossfit.com
Saturday, October 22, 2011
four rounds for time: 5x shoulder press @ 115/75-lbs. 10x push press 15x push jerk 20x single-leg squat (alternating, total) Compare results to October 28, 2010.
Friday, October 21, 2011
tabata row* then, tabata double under* then, tabata squat* *One Tabata round is eight rounds of 20 seconds of maximum work, followed by 10 seconds of rest. This workout is scored by the least number of repetitions completed for each eight-set Tabata round. On the rower, this is scored by the lowest number of calories […]