Friday, March 4, 2011
split jerk 1-1-1 then, as many rounds as possible in six minutes: 2x clean + 1x jerk @ 135/95-lbs. 6x box jump, 24″ platform
Thursday, March 3, 2011
five rounds for time: 21x overhead lunge @ 45/25-lbs. 21x burpee Compare results to July 30, 2009. workout courtesy of crossfit.com
Wednesday, March 2, 2011
deadlift 3-3-3-3-3 then, for time: run one mile Compare all results to September 20, 2010.
Tuesday, March 1, 2011
“It is understandable that you want your program to show results. But please understand this, if you miss everything else in this entire book: stronger does not necessarily mean more weight on the bar. Resist the temptation to add weight at the expense of correct technique—you are doing no one any favors when you sacrifice […]
Monday, February 28, 2011
for time: 5-4-3-2-1 muscle-up bear complex @ 115/75-lbs. The barbell bear complex consists, sequentially, of: power clean front squat push press back squat behind-the-neck push press then, return the bar to the ground for the next power clean The movements may be modified, broken-up or combined in any way, so long as these parameters are […]
Saturday, February 26, 2011
Congratulations Keith W. and Scott T., for completing our Elements Workshop curriculum! — for time: 1-2-3-4-5-6-7-8-9-10* unbroken* power clean @ 135/95-lbs. unbroken* front squat *You may rest anywhere but on the floor, even to re-grip. This includes between each repetition, each exercise and each round. Any rest on the floor constitutes a break in the […]
Friday, February 25, 2011
as many rounds as possible in 15 minutes: 15x chest-to-bar pull-up 30″ L-sit hold on rings workout courtesy of crossfit.com
Thursday, February 24, 2011
We received this picture from Brian T. on Monday with the note: “Today’s workout, wall squats on ice. Feel strong. Thank you!” weighted strict mixed grip pull-up 3-3-3-3-3-3-3
Wednesday, February 23, 2011
“Nancy“ five rounds for time: 400m run 15x overhead squat @ 95/65-lbs. Compare results to September 9, 2010. workout courtesy of crossfit.com
Tuesday, February 22, 2011
“Ledesma” as many rounds as possible in 20 minutes: 5x parallette handstand pushup 10x toes-through-rings 15x medicine ball clean @ 20/14-lbs. workout courtesy of crossfit.com
