Saturday, September 6, 2014
Complete seven minutes, every minute, on-the-minute of 2x power snatch. Then, complete seven minutes, every minute, on-the-minute of 2x snatch. Then, complete nine minutes, every other minute, on-the-minute of max burpee.
Friday, September 5, 2014
back squat 5-5-5 Compare results to May 22, 2014. then, for time: 20x squat clean + thruster @ 135/95-lbs. 40x toes-to-bar 60x box jump, 24″ platform
Thursday, September 4, 2014
for max repetitions: 3′ to complete 200x double under 3′ row, calories 3′ handstand pushup 2′ to complete 100x double under 2′ row 2′ handstand pushup 1′ to complete 50x double under 1′ row 1′ handstand pushup This workout is scored by the total repetitions completed (double unders are not counted).
Wednesday, September 3, 2014
clean and jerk 2-2-2-2-2 Compare results to July 21, 2014.
Tuesday, September 2, 2014
10 two-minute rounds, rest exactly one minute between rounds: 5x pull-up 10x pushup 15x squat 5x pull-up 10x pushup 15x squat max thruster @ 95/65-lbs. This workout is scored by the number of thrusters completed from all 10 rounds.
Saturday, August 23, 2014
“Double Grace” for time: 60x clean and jerk @ 135/95-lbs. The standard for this workout is ground-to-overhead in two movements. The clean begins at the ground and may be caught in any position—power or squat. Any overhead press or jerk variation is acceptable. workout courtesy of crossfit.com
Friday, August 22, 2014
hang snatch + 2x overhead squat 1-1-1 then, for time: 27-21-15-9 overhead squat @ 95/65-lbs. toes-to-bar
Thursday, August 21, 2014
***Important Announcement*** Come Fall 2014, CrossFit MPH will be moving just a few doors down—to 1457 Church Street NW! We are humbled by the opportunity five years after opening to be able to grow into a bigger and better space in the heart of a major city. We couldn’t do it without the amazing support […]
Wednesday, August 20, 2014
Complete 10 minutes, every minute, on-the-minute of 1x power clean. Then, complete 10 minutes, every minute, on-the-minute of 2x clean. Then, complete five minutes, every minute, on-the-minute of 3x legless rope climb, 9-ft. rope.
Tuesday, August 19, 2014
In teams of two, for time*: 100x pull-up 200x wall ball @ 20/14-lbs., 10-ft. target 200x swing @ 55/35-lbs. *The work must be completed in sets of 10 before switching partners.
