Wednesday, June 9, 2010
This is Koji “Max” H.—in minute 21 of a maximum plank hold yesterday. Max holds the new record. 40:05. 40:05. The truest maximum effort we have ever seen. Congratulations Michael H. and David T., for completing the Elements Workshop Curriculum! — snatch 1-1-1-1-1-1-1
Tuesday, June 8, 2010
“Hold On” for time: 5x unbroken squat clean @ 185/125-lbs. max unbroken wall ball @ 20/14-lbs. 4x unbroken squat clean 25x unbroken pull-up 3x unbroken squat clean 25x unbroken wall ball 2x unbroken squat clean max unbroken pull-up 1x squat clean + run debt* *Run debt accrues in 200m intervals, every time a set of […]
Monday, June 7, 2010
max power row (watts, ≤ 10 strokes) + tabata row* (calories) + max power row (watts, ≤ 10 strokes) *One Tabata round is eight rounds of 20 seconds of maximum work, followed by 10 seconds of rest. This workout is scored by both the highest wattage displayed for each max row and by the lowest […]
Saturday, June 5, 2010
front squat 5-5-5-5-5 Compare results to February 20, 2010. then, tabata pull-up* *One Tabata round is eight rounds of 20 seconds of maximum work, followed by 10 seconds of rest. This workout is scored by the total repetitions from all eight rounds. Compare results to October 20, 2009.
Friday, June 4, 2010
MPH visits OBX. “J.T.” for time: 21-15-9 handstand pushup ring dip pushup workout courtesy of crossfit.com
Thursday, June 3, 2010
deadlift 3-3-3-3-3-3-3
Wednesday, June 2, 2010
for time: row, 30 calories 15x squat clean + jerk @ 135/95-lbs. 30x chest-to-bar pull-up row, 20 calories 10x squat clean + jerk @ 155/105-lbs. 20x chest-to-bar pull-up row, 10 calories 5x squat clean + jerk @ 185/125-lbs. 10x chest-to-bar pull-up
Tuesday, June 1, 2010
as many repetitions as possible in five minutes: pull-up + toes-to-bar then, as many repetitions as possible in seven minutes: burpee + box jump, 24″ platform This workout is scored by the total repetitions completed from each couplet.
Friday, May 28, 2010
10 rounds for time: 10x deadlift @ 135/95-lbs. 10x pushup Compare results to July 15, 2009.
Thursday, May 27, 2010
back squat 10-10-10-10-10 Compare results to September 9, 2009.
