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
Thursday, June 25, 2009
overhead squat (max attempt) 10-10-10-10-10
Wednesday, June 24, 2009
push press (max attempt) 3-3-3-3-3
Tuesday, June 23, 2009
“Tabata This” Complete 40 intervals of 20 seconds of work followed by 10 seconds of rest where the first eight intervals are squats, the second eight intervals are rowing, the third eight intervals are pull-ups, the fourth eight intervals are sit-ups, and finally, the last eight intervals are pushups. There is a one-minute rotation break between […]