Squat clean 1-1-1-1-1-1-1 reps … [Read more...] about Saturday 130914
Air Squat
Monday 130909
21-15-9 reps of Hang squat clean, 50 pound dumbbells Handstand push-ups … [Read more...] about Monday 130909
Sunday 130825
Ten rounds for load and time of: 1 Clean and Jerk 5 Pull-ups 10 Push-ups 15 Squats … [Read more...] about Sunday 130825
Sunday 130721
"Tabata This!" Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories". … [Read more...] about Sunday 130721
Sunday 130602
2013 CrossFit Games Regional Event 7 Four rounds for time of: 15 foot Rope climb, 2 ascents 100 foot Sprint 225 pound Squat clean, 4 reps 100 foot Sprint … [Read more...] about Sunday 130602
Saturday 130525
2013 CrossFit Games Regional Event 4 For time: 100 Wall ball shots, 20 pound ball 100 Chest to bar pull-ups 100 One-legged squats, alternating 70 pound Dumbbell snatch, alternating, 100 reps … [Read more...] about Saturday 130525
Friday 130510
Five rounds of: 5 Dumbbell deadlifts 5 Dumbbell hang cleans 5 Dumbbell push presses 5 Dumbbell squats Increase the load each round. Rest as necessary between rounds. … [Read more...] about Friday 130510
Thursday 130418
Four rounds for time of: Run 400 meters 50 Squats … [Read more...] about Thursday 130418
Friday 130412
Three rounds for time of: Walking lunge, 100 ft 50 Squats 25 Back extensions … [Read more...] about Friday 130412
Saturday 130302
Three rounds for time of: Run 200 meters 100 meter Walking lunge 50 Squats … [Read more...] about Saturday 130302