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 […]
Monday, February 22, 2010
“Nasty Girls” three rounds for time: 50x squat 7x muscle-up 10x hang power clean @ 135/95-lbs. workout courtesy of crossfit.com
Saturday, February 20, 2010
front squat 5-5-5-5-5 Compare results to December 4, 2009. then, for time: 400m run + 15-12-9 front squat @ 185/125-lbs. swing @ 70/55-lbs. six-count burpee + 400m run
Friday, February 19, 2010
as many repetitions as possible: 10′ handstand pushup 5′ squat 2′ pull-up 1′ pushup In this workout, the clock does not reset or stop between exercises. This workout is scored by the total repetitions completed. workout courtesy of crossfit.com
Thursday, February 18, 2010
power clean (max attempt) 1-1-1-1-1 then, five rounds, each for time; rest amply between rounds: 5x power clean @ 185/125-lbs. 200m run This workout is scored by all five times.