Tuesday, July 7, 2009
for time: 60x bodyrow 30x overhead squat @ 65/45-lbs. 50x bodyrow 25x overhead squat 40x bodyrow 20x overhead squat 30x bodyrow 15x overhead squat 20x bodyrow 10x overhead squat 10x bodyrow 5x overhead squat
Monday, July 6, 2009
for time: 100x sumo deadlift high-pull @ 75/55-lbs. 150x double under 100x sit-up 200x double under
Saturday, July 4, 2009
as many repetitions as possible; rest as long as previous effort: 30” wall ball @ 20/14-lbs. 1′ wall ball 90″ wall ball 2′ wall ball 2.5′ wall ball 3′ wall ball This workout is scored by the total repetitions completed. Compare results to January 28, 2009.
Friday, July 3, 2009
deadlift (max attempt) 3-3-3-3-3
Thursday, July 2, 2009
Happy 21, Rebekka. — “Baykay” seven rounds for time: 3x split jerk @ 185/125-lbs. row, 21 calories
Wednesday, July 1, 2009
Ditch the water bottle and towel. No, really. Beginning today, we are executing a moratorium on these two stall tactics/crutches/security blankets. Hydration should occur in the form of one liter of water, no less than one hour before the workout, and at least that much within the hour following the workout. Add two more liters […]
Tuesday, June 30, 2009
for time: 100-foot lunge 21x pull-up 21x sit-up 100-foot lunge 18x pull-up 18x sit-up 100-foot lunge 15x pull-up 15x sit-up 100-foot lunge 12x pull-up 12x sit-up 100-foot lunge 9x pull-up 9x sit-up 100-foot lunge 6x pull-up 6x sit-up workout courtesy of crossfit.com
Monday, June 29, 2009
four rounds for time: 10x front squat @ 135/95-lbs. 15x pushup 20x medicine ball clean @ 20/14-lbs.
Saturday, June 27, 2009
five rounds for time: 8x single-arm snatch (alternating, total) @ 55/35-lbs. 8x box jump, 24″ platform 8x standing long jump 8x squat
Friday, June 26, 2009
10 rounds for time: 2x deadlift @ 315/225-lbs. 3x muscle-up
