Category: workout of the day

Friday, October 22, 2010

front squat 3-3-3 Compare results to January 12, 2010. then, for time: 7-6-5-4-3-2-1 hang power clean @ 155/105-lbs. front squat Compare results to March 20, 2009.

Thursday, October 21, 2010

“Filthy Remix” for time: 50x box jump, 24″ platform 50x jumping pull-up 50x swing @ 35-lbs. then, for time: walking lunge, 50 steps 50x knees-to-elbows 50x push press @ 45-lbs. 50x back extension then, for time: 50x wall ball @ 20/14-lbs. 50x burpee 50x double under This workout is scored by all three times.

Tuesday, October 19, 2010

Congratulations Keith H., for completing our Elements Workshop curriculum! — split jerk 2-2-2 then, as many repetitions as possible in five minutes: single-arm snatch + clean + jerk (alternating, total) @ 55/35-lbs. This workout is scored by the total repetitions completed.

Monday, October 18, 2010

Thank you Josh O., for helping with yesterday’s projects, and for the quote of the day: “Greater precision than this is not required.” “Filthy Fifty” for time: 50x box jump, 24″ platform 50x jumping pull-up 50x swing @ 35-lbs. walking lunge, 50 steps 50x knees-to-elbows 50x push press @ 45-lbs. 50x back extension 50x wall […]

Saturday, October 16, 2010

“Religion” five rounds for time: max back squat @ body weight 7x burpee + box jump, 20″ platform If body weight is greater than 225-lbs., use 225-lbs. as the back squat load. This workout is scored by both the time and the total back squats completed from all five rounds. workout courtesy of crossfit football

Friday, October 15, 2010

“Barbara” five rounds, each for time; rest exactly three minutes between rounds: 20x pull-up 30x pushup 40x sit-up 50x squat This workout is scored by all five times. Compare results to February 4, 2010. workout courtesy of crossfit.com

Thursday, October 14, 2010

as many rounds as possible in 20 minutes: 5x thruster @ 95/65-lbs. 7x hang power clean 9x sumo deadlift high-pull Compare results to January 7, 2010.

Wednesday, October 13, 2010

thruster (max attempt) 1-1-1 then, three rounds; rest amply between rounds: max pull-up Compare results to September 13, 2010. then, shoulder press 5-5-5-5-5 Compare results to June 14, 2010.