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 […]
Thursday, June 16, 2011
for time: run one mile Compare results to March 2, 2011. then, for time: 1000m row Compare results to January 28, 2010. then, as many repetitions as possible in four minutes: pushup* *Your body must remain in a plank position for the duration of the four minutes. Coming out of the pushup position terminates the […]
Wednesday, June 15, 2011
for time: 800m run 1x deadlift @ 315/225-lbs. 2x handstand pushup 3x deadlift 4x handstand pushup 5x deadlift 6x handstand pushup 7x deadlift 8x handstand pushup 9x deadlift 10x handstand pushup 11x deadlift 12x handstand pushup 800m run
Tuesday, June 14, 2011
front squat 1-1-1-1-1 Compare results to November 10, 2010. then, three rounds; rest amply between rounds: max strict toes-to-bar image courtesy of joe pap.
Monday, June 13, 2011
Congratulations John B., Jon H. and Leota T. for completing Sunday’s North Shore Half Marathon! — for time: 100x pull-up 100x swing @ 55/35-lbs. 100x double under 100x overhead squat @ 95/65-lbs. workout courtesy of crossfit.com
Saturday, June 11, 2011
five rounds for time: 10x squat clean + thruster @ 95/65-lbs. 15x pushup 20x box jump, 24″ platform
Friday, June 10, 2011
as many rounds as possible in 20 minutes*: 1x pull-up + 1x toes-to-bar 2x pull-up + 2x toes-to-bar 3x pull-up + 3x toes-to-bar 4x pull-up + 4x toes-to-bar… *At the start of each five-minute quarter, a 400m run must be completed before moving to the pull-up bar. This is a timed workout. If you complete […]
Thursday, June 9, 2011
Congratulations Diane N., for completing our Elements Workshop curriculum! — for time: 45x double under 45x squat clean @ 135/95-lbs. 45x ring dip 45x double under Compare results to December 3, 2009. workout courtesy of crossfit.com
