Wednesday, November 11, 2009
hang power clean (max attempt) 1-1-1-1-1 then, as many rounds as possible in 10 minutes: 10x pike-up 10x standing long jump
Tuesday, November 10, 2009
overhead squat (max attempt) 1-1-1-1-1 then, for time: 75x chest-to-bar pull-up
Monday, November 9, 2009
What a weekend. We have some amazing news. Melody traveled to Boston, MA this weekend, where she took and passed CrossFit’s Level 2 Instructor/Trainer Certification. When this test date was announced back in August, we signed her up immediately, but admittedly, we kept it close to the vest. Since then, Melody has been tirelessly practicing […]
Saturday, November 7, 2009
five cycles, as many complexes as possible in three minutes: bear complex @ 95/65-lbs. The barbell bear complex consists, sequentially, of: power clean front squat push press back squat behind-the-neck push press then, return the bar to the ground for the next power clean The movements may be modified, broken-up or combined in any way, […]
Friday, November 6, 2009
eight rounds for time: 25x sit-up 5x muscle-up
Thursday, November 5, 2009
for time: 800m run 20x sumo deadlift high-pull @ 135/95-lbs. 40x medicine ball clean @ 20/14-lbs. 20x power clean 800m run
Wednesday, November 4, 2009
Congratulations Michael B., for completing our Elements Workshop curriculum! — front squat 10-10-10 push press 5-5-5 then, three rounds; rest amply between rounds: max strict pull-up Compare results to September 29, 2009.
Tuesday, November 3, 2009
“Diane” for time: 21-15-9 deadlift @ 225/155-lbs. handstand pushup workout courtesy of crossfit.com
Monday, November 2, 2009
clean (max attempt) 2-2-2-2-2
Saturday, October 31, 2009
“Daniel” for time: 50x pull-up 400m run 21x thruster @ 95/65-lbs. 800m run 21x thruster 400m run 50x pull-up workout courtesy of crossfit.com