Friday, May 13, 2011
as many rounds and repetitions as possible in 20 minutes: 5x power clean @ 145/100-lbs. 10x toes-to-bar 15x wall ball @ 20-lbs, 10′ target/14-lbs., 9′ target workout courtesy of crossfit.com
Thursday, May 12, 2011
back squat 20-20-20 Compare results to April 18, 2011.
Wednesday, May 11, 2011
Congratulations Charlie D. and Wesley T., for completing our Elements Workshop curriculum! — “Cindy” as many rounds as possible in 20 minutes: 5x pull-up 10x pushup 15x squat Compare results to December 14, 2010. workout courtesy of crossfit.com
Tuesday, May 10, 2011
Congratulations Sonal M., for completing our Elements Workshop curriculum! — deadlift 1-1-1-1-1-1-1 Compare results to December 1, 2010.
Monday, May 9, 2011
as many repetitions as possible in five minutes: lateral burpee –rest two minutes– as many repetitions as possible in five minutes: overhead squat @ 120/90-lbs. –rest two minutes– as many repetitions as possible in five minutes: muscle-up In this workout, the clock does not reset or stop during the rest period. This workout is scored […]
Saturday, May 7, 2011
for time: 21-18-15-12-9-6-3 box jump, 30″ platform swing @ 70/55-lbs.
Friday, May 6, 2011
Congratulations Chris T., for completing our Elements Workshop curriculum! — “Hammer” five rounds, each for time; rest exactly 90 seconds between rounds: 5x power clean @ 135/95-lbs. 10x front squat 5x jerk 20x pull-up This workout is scored by all five times. workout courtesy of crossfit.com
Thursday, May 5, 2011
three rounds for time: 100m run 50x pushup 100m run 50x sit-up 100m run 50x squat 100m run 50x back extension workout courtesy of crossfit.com
Wednesday, May 4, 2011
for time: 3-6-9-12-15-18-21 hang squat snatch @ 95/65-lbs. burpee
Tuesday, May 3, 2011
Congratulations Christy P., for winning the Mid Atlantic region of the 2011 Reebok CrossFit Games Open and moving on to the Mid Atlantic Regional final! From Friday, June 3 through Sunday, June 5, Christy P. will compete in the 2011 Reebok CrossFit Mid Atlantic Regional final at the George Mason University Field House in Fairfax, […]
