Wednesday, August 19, 2009
Congratulations Sean M., for being our first Elements Workshop graduate! Now, the real fun begins… — back squat (max attempt) 3-3-3-3-3 Compare results to June 18, 2009.
Tuesday, August 18, 2009
five rounds for time: 21x pull-up 15x wall ball @ 20/14-lbs.
Monday, August 17, 2009
as many rounds as possible in …? minutes: 7x clean @ 135/95-lbs. 200m run
Sunday, August 16, 2009
On Friday, 150 pounds (Mike) met 205 pounds (push jerk), and 150 pounds won. Congratulations on your PR and gym record, Mike. hopper WOD: 10a drawing (Roselena R.) push press (max attempt) 7-7-7
Saturday, August 15, 2009
for time: 3-6-9-12-15-18-21 sit-up single-arm snatch (alternating, total) @ 55/35-lbs. toes-to-bar sumo deadlift high-pull
Friday, August 14, 2009
push jerk (max attempt) 1-1-1-1-1-1-1
Thursday, August 13, 2009
for time: 100x strict pull-up Compare results to March 30, 2009.
Wednesday, August 12, 2009
“Medicine Ball Mile” for time: complete each movement with a 20/14-lb. medicine ball, 400m carry 30x clean 400m carry 30x slam 400m carry 30x thrusterfuck* 400m carry *Medicine ball thrusterfuck = clean + thruster + slam + pushup + curse Compare results to May 19, 2009.
Tuesday, August 11, 2009
“Tabata Something Else” Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first eight intervals are pull-ups, the second eight intervals are push-ups, the third eight intervals are sit-ups, and finally, the last eight intervals are squats. There is no rest between exercises. This workout is scored by […]
Monday, August 10, 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, […]
