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.
Monday, June 20, 2011
behind-the-neck jerk 1-1-1 then, as many rounds as possible in 20 minutes: 50-foot standing long jump 25x hollow rock Compare results to July 16, 2009.
Saturday, June 18, 2011
power snatch 3-3-3-3-3-3-3 Compare results to March 26, 2010.
Friday, June 17, 2011
push press 3-3-3 then, as many rounds as possible in 10 minutes: 3x pull-up 3x squat + box jump, 24″ platform 6x pull-up 6x squat + box jump 9x pull-up 9x squat + box jump 12x pull-up 12 squat + box jump 15x pull-up 15x squat + box jump… This is a timed workout. If […]