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
Tuesday, March 2, 2010
snatch (max attempt) 1-1-1 then, for time: 2-4-6-8-10-8-6-4-2 “L” pull-up power snatch + overhead squat @ 95/65-lbs. Compare results to October 27, 2009.
Monday, March 1, 2010
Matt W.’s 400. Congratulations Christy P., for winning yesterday’s DC’s Most Primal Fitness Competition! — back squat 3-3-3-3-3 then, five rounds; rest amply between rounds: max ring dip max strict bodyrow This workout is scored by the number of repetitions completed of each exercise from all five rounds. Compare all results to January 21, 2010.
Saturday, February 27, 2010
weighted strict pull-up (max attempt) 3-3-3-3-3 then, four rounds for time: 15x chest-to-bar pull-up 100-foot overhead lunge @ 45/25-lbs.
Friday, February 26, 2010
overhead squat 5-5-5 then, “The Air Force WOD” for time*: 20x thruster @ 95/65-lbs. 20x sumo deadlift high-pull 20x push jerk 20x overhead squat 20x front squat *At the start of each minute, four burpees must be completed before moving to the barbell. There is a 20-minute time limit to this workout. workout courtesy of […]
Thursday, February 25, 2010
10 rounds, each for time; rest amply between rounds: 250m row This workout is scored by the difference between the fastest time and the slowest time.
Wednesday, February 24, 2010
deadlift (max attempt) 1-1-1-1-1-1-1 Compare results to October 30, 2009.
Tuesday, February 23, 2010
If you missed yesterday’s Voice of America piece on Paleo eating and, more specifically, our outstanding athlete/eater Rob K., please get it here. The accompanying audio piece is even better than the article. Thank you for taking time from your busy schedule to spend on this project, Rob, no less opening your life and home […]
