Friday, July 1, 2011
Congratulations Kathleen K., Brad K. and Noreen S., for completing our Elements Workshop curriculum! — as many rounds as possible in 20 minutes: 10x wall climb 20x double swing @ 110/70-lbs. 30x lunge
Thursday, June 30, 2011
Drop–In, Drop–Out Often, we are asked about drop-in procedures as you, our athletes, travel with a desire to experience other CrossFit gyms. Our advice is plain: Read the affiliate’s website thoroughly; familiarize yourself with their policies and respect them, because you are a guest Call or email the affiliate, inform them of your CrossFit experience […]
Wednesday, June 29, 2011
“Kalsu” for time*: 100x thruster @ 135/95-lbs. *At the start of each minute, five burpees must be completed before moving to the barbell. workout courtesy of crossfit football
Tuesday, June 28, 2011
“Nicole“ as many rounds as possible in 20 minutes: 400m run max pull-up This workout is scored by both the total number of rounds and total pull-ups completed. Compare results to January 26, 2011. workout courtesy of crossfit.com
Monday, June 27, 2011
for time: 21x deadlift @ 225/155-lbs. 50x squat 21x push press @ 135/95-lbs. 15x deadlift 50x squat 15x push press 9x deadlift 50x squat 9x push press workout courtesy of crossfit.com
Saturday, June 25, 2011
“Angie” for time: 100x pull-up 100x pushup 100x sit-up 100x squat Do not partition the movements. Complete all pull-ups before moving to the pushups. Complete all pushups before moving to the sit-ups. Complete all sit-ups before moving to the squats. Compare results to July 31, 2010. workout courtesy of crossfit.com
Friday, June 24, 2011
for time: 30-20-10 swing @ 55/35-lbs. single-leg squat (alternating, total) + 1000m farmer’s walk with 110/70-lbs.
Thursday, June 23, 2011
back squat 3-3-3-3-3 Compare results to January 6, 2011. then, three rounds; rest amply between rounds: max pull-up max kipping handstand pushup This workout is scored by the total pull-ups and kipping handstand pushups completed from all three rounds.
Wendesday, June 22, 2011
10 rounds, each for time; rest amply between rounds: 200m run This workout is scored by the difference between the fastest time and the slowest time. Compare results to May 5, 2010.
Tuesday, June 21, 2011
power clean 3-3-3 Compare results to November 1, 2010. then, with a continuously running clock, establish a one-rep max power clean + thruster in 10 minutes.
