Wednesday, December 15, 2010
push jerk 1-1-1 split jerk 3-3-3
Tuesday, December 14, 2010
“Cindy” as many rounds as possible in 20 minutes: 5x pull-up 10x pushup 15x squat Compare results to March 15, 2010. –or– “Candy” five rounds for time: 20x pull-up 40x pushup 60x squat workouts courtesy of crossfit.com
Monday, December 13, 2010
for time: 21-18-15-12-9 power snatch @ 115/75-lbs. wall ball @ 20/14-lbs. knees-to-elbows workout courtesy of crossfit.com
Friday, December 10, 2010
Congratulations Alex H. and Steve M., for completing our Elements Workshop curriculum! — “OPT 3” front squat 1-1-1 snatch* 2-2-2 then, one round: max chin-up** *Rest no more than two seconds between repetitions. **Your chin must break the vertical plane on each repetition. workout courtesy of optimum performance training
Thursday, December 9, 2010
as many rounds as possible in 15 minutes: 15x unbroken* thruster @ 95/65-lbs. 200m run + burpee debt** *You must stay in the front rack position during each round of unbroken thrusters. Any other position constitutes a break in the set. **Every time a round of thrusters is broken, you must immediately complete five burpees. […]
Wednesday, December 8, 2010
for time: 30x muscle-up Compare results to June 19, 2010. workout courtesy of crossfit.com
Tuesday, December 7, 2010
clean 3-3-3-3-3-3-3 Compare results to January 25, 2010.
Monday, December 6, 2010
back squat 1-1-1 then, for time: 5-10-15 back squat @ 225/155-lbs. box jump, 24″ platform + 1-mile run Compare results to July 28, 2009.
Saturday, December 4, 2010
***Important Announcement*** Today we will hold a 30-minute information session to announce our Running Team, and our Barbell: Weightlifting and Powerlifting Team, which will launch the week of January 3, 2011. If you would like to learn more about these new programs, register in MINDBODY for the 11a Team Briefing. “Grow“ for time: 30x clean […]
Friday, December 3, 2010
for time: 30x burpee 15x thruster @ 135/95-lbs. 30x chest-to-bar pull-up 10x thruster 20x chest-to-bar pull-up 5x thruster 10x chest-to-bar pull-up 30x burpee Compare results to June 8, 2009.
