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Monday 030505

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Five rounds of: Thruster 12 reps 12 Pull-ups Pick load for the thruster and keep it for all five rounds. Divide thruster weight by number of seconds to completion for total score. Post score in comments. Our “thruster” is nothing more than a front squat - push press combo. The movement represents one of the most significant accelerations that can be performed by the human … [Read more...] about Monday 030505

Tuesday 030429

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50 Glute Ham Sit-ups Tabata “Bottom to Bottom” Squats 50 Abmat Sit-ups The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the … [Read more...] about Tuesday 030429

Sunday 030427

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Complete three rounds for time: Run 400 meters Deadlift bodyweight X 15 reps 24” Box Jump X 20 reps This workout contains three different functional applications of hip extension. Note the seeming incompatibility of these movements. The benefit here is largely a function of pace or total time – don’t dally! … [Read more...] about Sunday 030427

Monday 030428

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Shoulder Press 15 RM X 15 reps 20 [Pull-ups](http://media.crossfit.com/cf-video/pull-up.wmv target=) [Push Press ](http://media.crossfit.com/cf-video/Presses.wmv target=)15 RM X 15 reps 20 Pull-ups [Push Jerk ](http://media.crossfit.com/cf-video/Presses.wmv target=)15 RM X 15 reps 20 Pull-ups Work at a pace that allows for max load. Complete each round of pull-ups in as few … [Read more...] about Monday 030428

Tuesday 030311

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Perform a max single rep bench press within thirty seconds of racking weight perform max set of pull-ups. Multiply bench press load by pull-up reps for “useful upper body strength index” – a CrossFit original! Test again in five minutes. … [Read more...] about Tuesday 030311

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