Monthly Archives: June 2009

Benchmark Day.. “Diane” 21-15-9 For Time: Deadlift (225#, 185#) Handstand Push-ups The Handstand Practice we have had lately should pay off in this workout. Rick doing Chest to Bar Pull-ups.

Push Press 1-1-1-1-1 5 Minutes Kettlebell Swing Test. How many swings can you do? Men use a 24 kg and women a 16 kg. The kettlebell must reach shoulder height but overhead is not required. Eric, Jenni and Brad roll … Continue reading →

Kettlebell Snatch Practice followed by: Row 500 meters Run 1 mile Row 500 meters If running isn’t your bag right now we’ll substitute some other “cardio”. The EmerKids pilot program playing “Simon Says” during their warm-up last week:

Clean 5 sets of 3 reps Handstand Push-Up Practice Upcoming Benchmark Workouts: “Diane” (21-15-9 Deadlift and Handstand Push-up) June 18th “Fran” (21-15-9 Pull-up and Thruster) June 26th “Grace” (30 Clean and Jerks) July 1st Which explains the recent handstand and … Continue reading →

8 rounds: 5 Pull-ups 10 Dumbbell Split Cleans, 40 pounds Run 200 meters Dumbbell split clean – video [wmv] [mov] (Videos courtesy of CrossFit.com) We will have Suffer on Saturday at 9:00 A.M. at City Park as usual this week. … Continue reading →

Overhead Squat 5 sets of 3 Row 2k The 2k is the standard indoor rowing benchmark so lets geek out on the rowing links a bit. Check out Byers’ write-up on the 2k at the Northeast Qualifier where the best … Continue reading →

3 rounds of: 10 Deadlifts (Men: 275. Women: 185.) 50 Double Unders This workout comes to us from the Mid Atlantic Qualifier. If 150 Double Unders is beyond you at this point we will have some other jumping in store … Continue reading →