Tuesday, December 8, 2009
“Joshie” three rounds for time: 21x single-arm dumbbell squat snatch, right arm @ 40/25-lbs. 21x “L” pull-up 21x single-arm dumbbell squat snatch, left arm 21x “L” pull-up workout courtesy of crossfit.com
Monday, December 7, 2009
Josh O. makes a five-rep front squat set at 225-lbs. look easy. clean and jerk (max attempt) 1-1-1-1-1-1-1 Compare results to June 10, 2009. then, three rounds; rest amply between rounds: max strict bodyrow
Saturday, December 5, 2009
From Lumberjack CrossFit: “Many in the CrossFit community were affected by the tragic shootings at Fort Hood, but none as directly as one of our affiliates, Lumberjack CrossFit. Four members of that affiliate were killed. “CrossFit is launching a hero WOD fundraiser for our four fallen Soldiers. On December 5th, we are asking affiliates and […]
Friday, December 4, 2009
Congratulations Lynsey H., for completing our Elements Workshop curriculum! — If you missed yesterday’s post, please get it here. Mike S. has graciously organized a food and clothing drive for us this holiday season, and the first of many announcements was made there. Also, there is a new AddThis “SHARE” link in the right sidebar. […]
Thursday, December 3, 2009
for time: 45x double under 45x squat clean @ 135/95-lbs. 45x ring dip 45x double under workout courtesy of crossfit.com
Wednesday, December 2, 2009
deadlift (max attempt) 3-3-3-3-3 Compare results to August 23, 2009.
Tuesday, December 1, 2009
push press (max attempt) 3-3-3-3-3 Compare results to June 24, 2009. then, four rounds; rest 30 seconds between rounds: 1′ pull-up 30″ rest 1′ squat + box jump, 20″ platform In this workout, the clock does not reset or stop between exercises. One point is given for each repetition. This workout is scored by the […]
Monday, November 30, 2009
for time: 21x handstand pushup 400m run 21x weighted pull-up 15x handstand pushup 400m run 15x weighted pull-up 9x handstand pushup 400m run 9x weighted pull-up This workout is scored by both the time and load. workout courtesy of crossfit.com
Wednesday, November 25, 2009
Borja G., getting some grip work in. Today, the MPH community says goodbye to Austin W., as he heads back to Santa Cruz, CA to await deployment orders from the United States Marine Corps. Austin joined us in September, quietly ripped through the Elements Workshop and quickly became one of our hardest working athletes. He […]
Tuesday, November 24, 2009
for time: 100x pull-up + thruster debt each time you drop off of the bar, complete 10x thruster @ 65/45-lbs. if your head does not clear the bar, complete 5x thruster @ 65/45-lbs. for each infraction when you finally let go Thruster debts are to be paid immediately upon coming off of the bar. In […]