Wednesday, April 20, 2011
“Michael” three rounds for time: 800m run 50x back extension 50x sit-up Compare results to April 8, 2010. workout courtesy of crossfit.com
Tuesday, April 19, 2011
“Abbate” for time: 1-mile run 21x clean and jerk @ 155/105-lbs. 800m run 21x clean and jerk 1-mile run workout courtesy of crossfit.com
Monday, April 18, 2011
back squat 20-20-20
Saturday, April 16, 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 15, 2011
push press 7-7-7-7-7
Thursday, April 14, 2011
five rounds for time: 15x medicine ball clean @ 20/14-lbs. 15x wall ball workout courtesy of crossfit.com then, with a continuously running clock complete one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute, etc.—continuing as long as you are able. Use as many sets each minute as needed. This […]
Wednesday, April 13, 2011
Congratulations Kate R., for completing our Elements Workshop curriculum! — 2x power clean + 4x squat clean + 8x deadlift (max attempt) 1-1-1-1-1 In this workout, you may rest anywhere but on the floor, even to re-grip. Compare results to October 2, 2010.
Tuesday, April 12, 2011
overhead squat 1-1-1 then, Tabata Mash-Up: Front Squat + Swing Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the odd intervals are front squats @ 110/70-lbs., and the even intervals are swings @ 55/35-lbs. There is no rest between exercises, except a one-minute break after round 16. This […]
Monday, April 11, 2011
Congratulations John B., for completing Sunday’s George Washington Parkway Classic 10 Miler! — for time: 75x squat 50x pull-up 20x ring dip 50x squat 35x pull-up 15x ring dip 25x squat 20x pull-up 10x ring dip workout courtesy of crossfit.com
Saturday, April 9, 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 […]
