Monday, May 3, 2010
10 rounds for time: 3x weighted pull-up @ 45/30-lbs. 5x strict pull-up 7x kipping pull-up For the weighted pull-ups, place a 45-pound dumbbell between your legs above crossed ankles, and jettison the dumbbell after the third repetition. Continue with strict pull-ups and then kipping pull-ups. Coming off the bar or going to the ground constitutes […]
Saturday, May 1, 2010
power snatch (max attempt) 2-2-2-2-2
Friday, April 30, 2010
Bill G., the encore, with solid pushup technique: tight midline, chest-to-floor, no contact at the thighs or, uh, the hips. front squat (max attempt) 1-1-1-1-1 Compare results to December 28, 2009. then, for time: run one mile Compare results to September 30, 2009.
Thursday, April 29, 2010
Congratulations Anna H., for completing our Elements Workshop curriculum! — for time: 1-2-3-4-5-6-7-8-9-10* clean and jerk @ 155/105-lbs. *You must complete one round of “Cindy” after each clean and jerk set. Each round of “Cindy” is equivalent to 5x pull-up + 10x pushup + 15x squat. There is no rest between exercises. workout courtesy of […]
Wednesday, April 28, 2010
Congratulations Dave L., for completing our Elements Workshop curriculum! — deadlift 3-3-3 Compare results to February 3, 2010. then, “Diane” for time: 21-15-9 deadlift @ 225/155-lbs. handstand pushup Compare results to November 3, 2009. workout courtesy of crossfit.com
Tuesday, April 27, 2010
thruster 5-5-5 then, for time: two rounds; rest one minute between rounds, tabata pull-up* + 50x thruster @ 65/45-lbs. *One Tabata round is eight rounds of 20 seconds of maximum work, followed by 10 seconds of rest. There is no rest between the second Tabata round and the thrusters. This workout is scored by both […]
Monday, April 26, 2010
for time: 2000m row Compare results to April 20, 2010.
Saturday, April 24, 2010
clean (max attempt) 2-2-2-2-2 Compare results to November 2, 2009. then, five rounds for time: 10x dumbbell squat clean with 40/25-lb. dumbbells 20x pushup
Friday, April 23, 2010
for time: 500m row 150x double under 50x burpee workout courtesy of crossfit.com
Thursday, April 22, 2010
weighted strict pull-up (max attempt) 3-3-3-3-3 Compare results to February 27, 2010 then, three rounds for time: 21x box jump, 24″ platform 21x single-arm snatch (alternating, total) @ 55/35-lbs. 200m carry @ 55/35-lbs.
