Thursday, October 22, 2009
“Filthy Fifty” for time: 50x box jump, 24″ platform 50x jumping pull-up 50x swing @ 35-lbs. walking lunge, 50 steps 50x knees-to-elbows 50x push press @ 45-lbs. 50x back extension 50x wall ball @ 20/14-lbs. 50x burpee 50x double under workout courtesy of crossfit.com
Wednesday, October 21, 2009
as many rounds as possible in 20 minutes: 200m run 4x power clean @ 155/105-lbs. 6x burpee
Tuesday, October 20, 2009
jerk + overhead squat 3-3-3-3-3 then, tabata pull-up* *One Tabata round is eight rounds of 20 seconds of maximum work, followed by 10 seconds of rest. This workout is scored by the total repetitions from all eight rounds.
Monday, October 19, 2009
five rounds for time: 21x plate clean @ 45/25-lbs. 400m run
Saturday, October 17, 2009
StuLu: “Ivvvyyyyy!” front squat (max attempt) 3-3-3-3-3 Compare results to May 4, 2009.
Friday, October 16, 2009
“Angie” for time: 100x pull-up 100x pushup 100x sit-up 100x squat Do not partition the movements. Complete all pull-ups before moving to the pushups. Complete all pushups before moving to the sit-ups. Complete all sit-ups before moving to the squats. Compare results to May 8, 2009. workout courtesy of crossfit.com
Thursday, October 15, 2009
This Saturday, October 17, Steve D. is competing in the Mid-Atlantic Hopper Challenge. This is an amazing event, and one that we hope to participate in the next time it comes around. If you find yourself in the Baltimore-Annapolis corridor, or if you are looking for a great way to spend your Saturday, head to […]
Wednesday, October 14, 2009
Congratulations Eddie S., for completing our Elements Workshop curriculum! — “Fran“ for time: 21-15-9 thruster @ 95/65-lbs. pull-up Compare results to August 4, 2009. workout courtesy of crossfit.com
Tuesday, October 13, 2009
seven rounds for time: 5x squat 5x pushup 5x squat 5x jump and reach, 18″ target above maximum standing reach 5x burpee Compare results to April 29, 2009.
Monday, October 12, 2009
snatch 3-3-3-3-3 then, for time: 500m row
