Tuesday, July 13, 2010
10 rounds, each for time; rest amply between rounds: 100m run This workout is scored by the difference between the fastest time and the slowest time. workout courtesy of crossfit.com
Monday, July 12, 2010
snatch 3-3-3-3-3-3-3
Saturday, July 10, 2010
Congratulations Mrs. and Mr. Caitlin F. Mr. and Mrs. Mike S.! “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 ball @ 20/14-lbs. 50x burpee 50x double under Compare results to October […]
Friday, July 9, 2010
Congratulations Anne M., for completing our Elements Workshop curriculum! — five rounds, each for time; rest exactly 90 seconds between rounds: 5x power clean @ 185/125-lbs. 15x sit-up + jump and reach, 18″ target above maximum standing reach This workout is scored by all five times.
Thursday, July 8, 2010
Brian T., putting MPH to the test last week at North Cascades National Park. front squat 3-3-3-3-3 Compare results to May 18, 2010. then, three rounds, rest amply between rounds: max ring dip max pushup This workout is scored by the number of repetitions completed of each exercise from all three rounds.
Wednesday, July 7, 2010
“Narf” for time: 9-15-21 pull-up thruster @ 95/65-lbs.
Tuesday, July 6, 2010
“Double Cross” for time: three rounds of each couplet, 400m run 10x swing @ 70/55-lbs. 10x strict pull-up 10x deadlift @ 275/185-lbs. In this workout, the clock does not reset or stop between couplets or rounds.
Friday, July 2, 2010
Congratulations Todd C., for completing our Elements Workshop curriculum! — Happy birthday, Rebekka. — “B-kay 5k” for time: 1600m run 21x chest-to-bar pull-up 15x clean and split jerk @ 155/105-lbs. 800m run 15x chest-to-bar pull-up 200m run 9x clean and split jerk @ 155/105-lbs. 800m run 9x chest-to-bar pull-up 6x clean and split jerk @ […]
Thursday, July 1, 2010
weighted strict pull-up 5-5-5-5-5 then, for time: 100-foot lunge 21x pull-up 21x sit-up 100-foot lunge 18x pull-up 18x sit-up 100-foot lunge 15x pull-up 15x sit-up 100-foot lunge 12x pull-up 12x sit-up 100-foot lunge 9x pull-up 9x sit-up 100-foot lunge 6x pull-up 6x sit-up Compare results to January 16, 2010. workout courtesy of crossfit.com
Wednesday, June 30, 2010
deadlift 3-3-3 Compare results to April 28, 2010. then, for time: 12-9-6-3 deadlift @ 2x body weight box jump, 30″ platform