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
Thursday, December 23, 2010
for time: 21x handstand pushup 400m run 21x weighted pull-up 15x handstand pushup 400m run 15x weighted pull-up 9x handstand pushup 400m run 9x weighted pull-up This workout is scored by both the time and load. Compare results to November 30, 2009. workout courtesy of crossfit.com
Wednesday, December 22, 2010
Congratulations John M. and Ben T., for completing our Elements Workshop program! — deadlift* 2-2-2-2-2-2-2-2-2-2 *Rest exactly one minute between sets. workout courtesy of crossfit.com
Tuesday, December 21, 2010
The Champ. overhead squat 3-3-3-3-3-3-3 then, three rounds; rest amply between rounds: max strict pull-up Compare all results to March 31, 2010.
Monday, December 20, 2010
Registration is open in MINDBODY for both our Running Team, and our Barbell: Weightlifting and Powerlifting Team. Just a few roster spots remain on each for the start of the next month, beginning January 3. Visit the Sunday, December 5 post and the Teams page for more information on the programs and details on how […]
Saturday, December 18, 2010
Congratulations Edward A., for completing our Elements Workshop curriculum! — 15 rounds*: 1x squat clean 2x max height box jump *Each round begins at the start of each minute. This workout is scored by both the total weight lifted in the squat clean and the highest box jump completed, in inches from all 15 rounds. […]
Friday, December 17, 2010
five rounds; rest exactly one minute between rounds: max pull-up max double under max handstand hold This workout is scored by the total repetitions completed of the pull-up and double under and total time held in the handstand from all five rounds.
Thursday, December 16, 2010
three cycles, as many complexes as possible in five minutes: 3x power clean @ 95/65-lbs. + 6x front squat + 3x push press + 6x lateral burpee A two minute break is given before repeating each cycle. The clock does not reset or stop between rounds. This workout is scored by the total number of […]
