Monday, May 2, 2011
Congratulations Jeff B., for completing Sunday’s Blue Cross Broad Street Run! — for time: 1-2-3-4-5-6-7* muscle-up + as many repetitions as possible in five minutes: double under *You must complete a 200m run after each set of muscle-ups. This workout is scored by the time to completion in part one, and the total double unders […]
Saturday, April 30, 2011
***Important Announcement*** Beginning Saturday, March 19, we will host the weekly 2011 Reebok CrossFit Games Open workout for our competitors every Saturday at 1p through April 23 April 30. Please come by each week at this time to cheer on Neil A., Sidra C., Steve D., Tamra F. (from Dubai!), Ivy F., Rob K., Jen […]
Friday, April 29, 2011
10 rounds, each for time; rest amply between rounds: 250m row This workout is scored by the difference between the fastest time and the slowest time. Compare results to June 25, 2010.
Thursday, April 28, 2011
deadlift* 2-2-2-2-2-2-2-2-2-2 *Rest exactly one minute between sets. Compare results to December 22, 2010. workout courtesy of crossfit.com
Wednesday, April 27, 2011
five rounds; rest amply between rounds: max jerk @ 2/3x body weight max toes-to-bar This workout is scored by the total repetitions completed of each exercise from all five rounds.
Tuesday, April 26, 2011
Congratulations to Mike S., for completing the CrossFit Level I Certification last weekend at CrossFit Charlottesville in Virginia! See if you can spot him in this picture (third from the top)… — “Fight Gone Bad!“ three rounds: wall ball @ 20/14-lbs. (reps) sumo deadlift high-pull @ 75/55-lbs. (reps) box jump, 20″ platform (reps) push-press @ […]
Monday, April 25, 2011
for time: 21-15-9 squat snatch @ 95/65-lbs. chest-to-bar pull-up Compare results to February 6, 2010. workout courtesy of mid-atlantic qualifier
Saturday, April 23, 2011
***Important Announcement*** Beginning Saturday, March 19, we will host the weekly 2011 Reebok CrossFit Games Open workout for our competitors every Saturday at 1p through April 23 April 30. Please come by each week at this time to cheer on Neil A., Sidra C., Steve D., Tamra F. (from Dubai!), Ivy F., Rob K., Jen […]
Friday, April 22, 2011
hang power clean 2-2-2-2-2 Compare results to July 24, 2010.
Thursday, April 21, 2011
as many rounds as possible in 10 minutes: 5x thruster @ 115/75-lbs. 10x burpee –rest 5 minutes– as many complexes* as possible in five minutes: turkish get-up + overhead squat @ 55/35-lbs. *1 complex = left turkish getup + left overhead squat + right turkish get-up + right overhead squat In this workout, the clock […]
