Thursday, January 13, 2011
as many repetitions as possible: 1′ burpee 3′ pull-up 3′ hang power clean @ 135/95-lbs. 2′ pull-up 2′ hang power clean 1′ pull-up 1′ hang power clean 1′ burpee This workout is scored by the total repetitions completed.
Wednesday, January 12, 2011
Unfortunately (for MPH), Jonathan H. headed West last week to Colorado to chase some time in the snow. His last workout with us was last Wednesday—he surprised us with the news that day. So, we’re working out in his honor (and in his absence) today. Jon was one of our first new athletes, and proved […]
Tuesday, January 11, 2011
We said don’t be awkward. three rounds for time: 400m run 30x overhead squat @ 75/55-lbs. 21x pull-up workout courtesy of crossfit.com
Monday, January 10, 2011
deadlift 3-3-3 Compare results to October 26, 2010. then, three rounds for time: 7x deadlift @ 275/185-lbs. 14x swing @ 70/55-lbs. 21x pike-up Compare results to April 22, 2009.
Saturday, January 8, 2011
“Karen” for time: 150x wall ball @ 20/14-lbs. workout courtesy of crossfit.com then, “Flight Simulator” for time: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 unbroken double under You must come to a complete stop between sets. workout courtesy of optimum performance training Compare all results to February 10, 2010.
Friday, January 7, 2011
for time*: 21x deadlift @ 225/155-lbs. 15x thruster @ 45-lbs. 21x toes-to-bar 15x deadlift @ 225/155-lbs. 15x thruster @ 45-lbs. 15x toes-to-bar 9x deadlift @ 225/155-lbs. 15x thruster @ 45-lbs. 9x toes-to-bar *The bar begins at 45-lbs. at the start of the workout, and must be loaded and unloaded by the athlete each time the […]
Thursday, January 6, 2011
back squat 3-3-3-3-3 Compare results to September 22, 2010. then, two rounds; rest amply between rounds: max strict mixed-grip pull-up max weighted pushup @ 45/25-lbs. This workout is scored by the total repetitions completed of each exercise from both rounds.
Wednesday, January 5, 2011
With a continuously running clock complete one pull-up the first minute, two box jumps to a 24″ platform the second minute, three pull-ups the third minute, four box jumps the fourth minute, etc.—continuing as long as you are able. Use as many sets each minute as needed. This workout is scored by the number of […]
Tuesday, January 4, 2011
snatch (max attempt) 1-1-1-1-1-1-1 Compare results to June 9, 2010.
Monday, January 3, 2011
“Elizabeth” for time: 21-15-9 squat clean @ 135/95-lbs. ring dip Compare results to September 14, 2010. workout courtesy of crossfit.com