Monday, November 23, 2009
power clean 2-2-2-2-2 then, for time: 150x burpee Compare results to June 11, 2009.
Saturday, November 21, 2009
four distances, each for time; rest amply between distances: 2x 800m run 2x 1000m row This workout is scored by all four times.
Friday, November 20, 2009
Meghan M. warms-up her power clean. This workout is long overdue. We had an athlete once named Nadine, whom I affectionately called “Dizz” for no particular reason. Nadine was our first fire-breather, man or woman. She routinely beat(-up) our boys. It was great. Remember, Neil—that 20-minute AMRAP of 10 bodyrows and 10 pushups where she […]
Thursday, November 19, 2009
The votes are in: “Hard. Fast. No cuddling afterward.” is our new t-shirt tag. 53 athletes voted, and the breakdown looked like this: Hard. Fast. No cuddling afterward.: 22 Your personal trainer works out here.: 15 You will thank us . . . later.: 10 If a tree falls in the forest, we probably pushed […]
Wednesday, November 18, 2009
as many rounds as possible in 20 minutes: 400m run 15x ring dip 15x box jump, 24″ platform
Tuesday, November 17, 2009
snatch 3-3-3-3-3 Compare results to October 12, 2009.
Monday, November 16, 2009
A few notes to start the week: Rebekka completed her CrossFit Level 1 Certification this past weekend at CrossFit Fort Meade—congratulations! If you have yet to read yesterday’s post, get there soon. We painstakingly whittled the t-shirt tag list down to five (from 160+), and a poll is now posted in the right sidebar. Thank […]
Saturday, November 14, 2009
Congratulations Daniel B., for completing our Elements Workshop curriculum! — three rounds for time: 400m run 5x power snatch @ 135/95-lbs. 15x swing @ 70/55-lbs.
Friday, November 13, 2009
push jerk (max attempt) 3-3-3-3-3 then, two rounds per leg; rest amply between rounds: max single-leg squat @ 25-lbs.
Thursday, November 12, 2009
We are making a new t-shirt, and we would like you to pick the slogan/handle/tag/battle cry. Post it to comments. Depending on the quality and number of responses, we will either pick the winner ourselves, or put it to a vote. You may submit as many entries as you like, but think quality, not quantity! […]