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, […]
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.