Saturday, November 13, 2010
10 rounds for time: 3x deadlift @ 315/225-lbs. 2x muscle-up Compare results to September 9, 2009.
Friday, November 12, 2010
push press 5-5-5-5-5 Compare results to May 21, 2010. then, three rounds; rest amply between rounds: 5x max height box jump max single-leg squat, right @ 25-lbs. 5x max height box jump max single-leg squat, left @ 25-lbs. This workout is scored by both the highest box jump completed, in inches and the total single-leg […]
Thursday, November 11, 2010
Congratulations Thomas B., for completing our Elements Workshop curriculum! — seven rounds for time: 10x wall ball @ 20/14-lbs. 10x pull-up workout courtesy of crossfit.com
Wednesday, November 10, 2010
five rounds; rest amply between rounds: max weighted pull-up @ 45/25-lbs. 2′ row max unbroken* swing @ 70/55-lbs. *The load must remain in constant motion, without any pause or rest between repetitions. This workout is scored by the total pull-ups and swings completed, and the total distance rowed.
Tuesday, November 9, 2010
back squat 5-5-5-5-5 Compare results to June 23, 2010. then, for time: run one mile Compare results to September 20, 2010.
Monday, November 8, 2010
Congratulations to Christy P. and all of our athletes and supporters, for a successful weekend at the Mid-Atlantic Hopper Challenge (Facebook page). Christy took first and Meghan M. placed third! for time: 100x sumo deadlift high-pull @ 75/55-lbs. 150x double under 100x sit-up 200x double under Compare results to October 7, 2009.
Saturday, November 6, 2010
This weekend, David O., and Meghan M., Christy P., and Dave R. compete in the Mid-Atlantic Hopper Challenge (Facebook page). Join us in Maryland to support our athletes, and good luck to all competitors! With a continuously running clock, you have 12 minutes to complete five rounds of 3x jerk + 6x overhead squat + […]
Friday, November 5, 2010
“Tabata Something Else” Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first eight intervals are pull-ups, the second eight intervals are push-ups, the third eight intervals are sit-ups, and finally, the last eight intervals are squats. There is no rest between exercises. This workout is scored by […]
Thursday, November 4, 2010
The saucony crew: Congratulations Bobby M., for completing our Elements Workshop curriculum! — Tabata Mash-Up: Deadlift + Sit-up Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the odd intervals are deadlifts @ 225/155-lbs., and the even intervals are sit-ups. There is no rest between exercises, except a one-minute […]
Wednesday, November 3, 2010
This Saturday and Sunday, November 6 and 7, Meghan M., Christy P., David O. and Dave R. are competing in the Mid-Atlantic Hopper Challenge (Facebook page). Join us in Maryland to support our athletes, and good luck to all competitors! 3x jerk + 6x overhead squat + 12x back squat* 1-1-1-1-1 *You may rest anywhere […]