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.
Thursday, December 2, 2010
***Important Announcement*** Today and Saturday, we will hold 30-minute information sessions 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 one of the following Team Briefings: Thursday, December […]
Wednesday, December 1, 2010
Sure, you probably had to be there. deadlift (max attempt) 1-1-1-1-1-1-1 Compare results to July 21, 2010.
Tuesday, November 30, 2010
Congratulations Alissa G., for completing our Elements Workshop curriculum! — shoulder press 3-3-3-3-3 Compare results to July 20, 2010. then, three rounds; rest amply between rounds: max front squat @ 115/75-lbs. max strict pull-up This workout is scored by the number of repetitions completed of each exercise from all three rounds.