Monday, November 29, 2010
***Important Announcement*** Beginning today, we will hold five, 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: Monday, November […]
Wednesday, November 24, 2010
overhead squat (max attempt) 10-10-10-10-10 Compare results to May 15, 2010.
Tuesday, November 23, 2010
Congratulations Bradley D., for completing our Elements Workshop curriculum! — three rounds for time: 30x swing @ 55/35-lbs. 25x wall ball @ 20/14-lbs. 20x pull-up workout courtesy of crossfit.com
Monday, November 22, 2010
“GOMAD” hang squat clean and jerk* 5-5-5-5-5 *Rest exactly 10 seconds between repetitions.
Saturday, November 20, 2010
as many rounds as possible in seven minutes: 5x push jerk @ 135/95-lbs. 12x swing @ 55/35-lbs. 7x burpee then, for time: 30-20-10 wall ball @ 20/14-lbs. hang power clean @ 95/65-lbs. workouts courtesy of mid-atlantic hopper (2010)
Friday, November 19, 2010
2x power snatch + 2x squat snatch 1-1-1-1-1
Thursday, November 18, 2010
as many repetitions as possible in three minutes: back squat @ 225/135-lbs. This workout is scored by the total repetitions completed. then, for time: 500m row 44x double under workouts courtesy of mid-atlantic hopper (2010)
Wednesday, November 17, 2010
Congratulations Jung S., for completing our Elements Workshop curriculum! — “Four-eleven” for time: two rounds; rest one minute between rounds, tabata bottom-to-bottom squat* + 1-mile run *One Tabata round is eight rounds of 20 seconds of maximum work, followed by 10 seconds of rest. All 10-second rest intervals must be taken in the bottom of […]
Tuesday, November 16, 2010
Congratulations Pete S., for completing our Elements Workshop curriculum! — four rounds; rest amply between rounds: 15x turkish get-up, right arm @ 55/35-lbs. max strict pull-up 15x turkish get-up, left arm @ 55/35-lbs. max strict bodyrow This workout is scored by both the total strict pull-ups and total strict bodyrows completed from all four rounds. […]
Monday, November 15, 2010
front squat (max attempt) 1-1-1-1-1 Compare results to September 7, 2010. then, for time: 400m run + 15-12-9 front squat @ 185/125-lbs. swing @ 70/55-lbs. six-count burpee + 400m run Compare results to February 20, 2010.