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
Wednesday, June 8, 2011
Congratulations Malcolm F., for completing our Elements Workshop curriculum! — overhead squat 3-3-3-3-3 Compare results to September 13, 2010. then, three rounds; rest amply between rounds: max strict chin-up
Tuesday, June 7, 2011
three rounds for time: 21x six-count burpee 12x single-arm thruster, left with 70/55-lbs. 21x weighted lunge 12x single-arm thruster, right 21x squat
Monday, June 6, 2011
Congratulations Christy P., for finishing in Third Place at the 2011 Reebok CrossFit Mid Atlantic Regional final and moving on to the the 2011 Reebok CrossFit Games in Los Angeles, CA! We are so unbelievably proud of you—for your indomitable will and determination, and for embodying most every quality we could ask for in an […]