Wednesday, March 17, 2010

Dave R.’s third pull—three different efforts. deadlift, snatch-grip 3-3-3-3-3 muscle snatch 2-2-2-2-2

Tuesday, March 16, 2010

front squat (max attempt) 3-3-3-3-3 Compare results to October 17, 2009. then, five rounds; rest amply between rounds: max “L” pull-up max ring dip This workout is scored by the number of repetitions completed of each exercise from all five rounds. Compare results to February 8, 2010.

Monday, March 15, 2010

“Cindy” as many rounds as possible in 20 minutes: 5x pull-up 10x pushup 15x squat Compare results to December 15, 2009. workout courtesy of crossfit.com

Friday, March 12, 2010

“Helen” three rounds for time: 400m run 21x swing @ 55/35-lbs. 12x pull-up Compare results to July 31, 2009. workout courtesy of crossfit.com

Thursday, March 11, 2010

Happy Birthday, Melody! — “Lem’s Revenge” accumulating*, five rounds for time: 1. 5x deadlift @ 315/225-lbs. 2. 10x nose-to-floor handstand pushup 3. 15x box jump, 30″ platform 4. 20x chest-to-bar pull-up @ 45/25-lbs. 5. 25x bear complex @ 135/95-lbs. The barbell bear complex consists, sequentially, of: power clean front squat push press back squat behind-the-neck […]

Wednesday, March 10, 2010

push jerk (max attempt) 2-2-2-2-2 then, two rounds per leg; rest amply between rounds: max single-leg squat @ 25-lbs. Compare results to February 2, 2010. then, three rounds; rest amply between rounds: max pull-up Compare results to January 27, 2010.

Tuesday, March 9, 2010

four distances, each for time; rest amply between distances: 2x 800m run 2x 1000m row This workout is scored by all four times. Compare results to November 21, 2009.

Monday, March 8, 2010

three rounds, each for time; rest amply between rounds: 20x sumo deadlift high-pull @ 135/95-lbs. 25x pull-up 50x pushup 75x squat This workout is scored by all three times.

Saturday, March 6, 2010

for time: 15x squat clean @ 155/105-lbs. 30x toes-to-bar 30x box jump, 24″ platform 15x muscle-up 30x chest-to-overhead with 40/25-lb. dumbbells 30x double under 15x thruster @ 135/95-lbs. 30x pull-up 30x burpee 300-foot overhead lunge @ 45/25-lbs. workout courtesy of crossfit.com