Tuesday, September 21, 2010
Congratulations Rachel Z., for completing our Elements Workshop curriculum! — for time: 21-18-15-12-9-6-3 sumo deadlift high-pull @ 75/55-lbs. push jerk workout courtesy of crossfit.com
Monday, September 20, 2010
deadlift 3-3-3-3-3 Compare results to December 2, 2009. then, for time: run one mile Compare results to June 12, 2010.
Saturday, September 18, 2010
for time: 21-18-15-12-9-6-3 strict pull-up nose-to-floor handstand pushup workout courtesy of crossfit.com
Friday, September 17, 2010
high hang squat snatch (max attempt) 1-1-1 snatch balance 3-3-3
Thursday, September 16, 2010
push press (max attempt) 1-1-1-1-1-1-1
Wednesday, September 15, 2010
With a continuously running clock complete one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute, etc.—continuing as long as you are able. Use as many sets each minute as needed. This workout is scored by both the number of minutes and total pull-ups completed. workout courtesy of crossfit.com then, […]
Tuesday, September 14, 2010
“Elizabeth” for time: 21-15-9 squat clean @ 135/95-lbs. ring dip workout courtesy of crossfit.com
Monday, September 13, 2010
overhead squat 3-3-3-3-3 Compare results to December 10, 2009. then, three rounds; rest amply between rounds: max pull-up Compare results to April 21, 2010.
Saturday, September 11, 2010
“Murph“ for time: 1-mile run 100x pull-up 200x pushup 300x squat 1-mile run Start and finish with a one-mile run. Partition the pull-ups, pushups and squats as needed. If you have a 20-pound vest or body armor, wear it. Compare results to May 25, 2009. workout courtesy of crossfit.com
Friday, September 10, 2010
for time: 30x squat clean and jerk @ 155/105-lbs. Compare results to March 13, 2010. workout courtesy of crossfit.com
