Wednesday, June 10, 2009
clean and jerk (max attempt) 1-1-1-1-1-1-1
Tuesday, June 9, 2009
front squat (max attempt) 3-3-3 back squat (max attempt) 5-5-5
Monday, June 8, 2009
Happy 30th Birthday, John. — for time: 30x burpee 15x thruster @ 135/95-lbs. 30x chest-to-bar pull-up 10x thruster 20x chest-to-bar pull-up 5x thruster 10x chest-to-bar pull-up 30x burpee
Saturday, June 6, 2009
“The Chief” five cycles, as many rounds as possible in three minutes: 3x power clean @ 135/95-lbs. 6x pushup 9x squat A one minute break is given before repeating each cycle. The clock does not reset or stop between rounds. This workout is scored by the number of rounds completed from all five cycles. Compare […]
Friday, June 5, 2009
Click into the picture to make it larger, and see if you can make out the message on our whiteboard… Thank you Matt W., again and again, for helping us move yesterday. If anyone missed yesterday’s chatter, please get it here. There’s some great stuff in there. — three rounds for time: 15x overhead squat […]
Thursday, June 4, 2009
[vodpod id=ExternalVideo.833429&w=425&h=350&fv=clip_id%3D4971752%26server%3Dvimeo.com%26autoplay%3D0%26fullscreen%3D1%26md5%3D0%26show_portrait%3D0%26show_title%3D0%26show_byline%3D0%26context%3D%7Cnewest%26context_id%3D%26force_embed%3D0%26multimoog%3D%26color%3D00ADEF%26force_info%3Dundefined] “Michelle” for time: 1000m row 50x burpee-pull-up
Wednesday, June 3, 2009
“Cindy” as many rounds as possible in 20 minutes: 5x pull-up 10x pushup 15x squat workout courtesy of crossfit.com
Tuesday, June 2, 2009
Aimee Anaya, 2007 USA Weightlifting National Champion, completes a heavy split jerk workout. [youtube=http://www.youtube.com/watch?v=1F76RIFEcDc] split jerk (max attempt) 3-3-3-3-3
Monday, June 1, 2009
as many rounds as possible in 20 minutes: 5x thruster @ 95/65-lbs. 7x hang power clean 9x sumo deadlift high-pull
Saturday, May 30, 2009
seven rounds; rest 30 seconds between rounds: 1′ push press @ 75/55-lbs. 1′ medicine ball slam @ 20/14-lbs. In this workout, the clock does not reset or stop between exercises. One point is given for each repetition. This workout is scored by the total points.