Saturday, March 13, 2010
for time: 30x squat clean and jerk @ 155/105-lbs. 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
Friday, March 5, 2010
deadlift 5-5-5-5-5 Compare results to January 19, 2010. then, three rounds for time: 7x thruster @ 155/105-lbs. 400m run
Thursday, March 4, 2010
shoulder press 5-5-5 Compare results to December 28, 2009. then, four rounds for time: 10x handstand pushup 20x front squat @ 95/65-lbs. Compare results to April 7, 2009.
Wednesday, March 3, 2010
for time: 50x wall ball @ 20/14-lbs. 25x “L” pull-up 40x wall ball @ 20/14-lbs. 20x “L” pull-up 30x wall ball @ 20/14-lbs. 15x “L” pull-up 20x wall ball @ 20/14-lbs. 10x “L” pull-up workout courtesy of crossfit.com