Tuesday, September 24, 2013
10 minutes, every minute, on-the-minute: 2x power snatch then, complete the following: weighted pull-up, 5-rep max –5′ rest– weighted pull-up, 3-rep max –5′ rest– weighted pull-up, 1-rep max workout courtesy of crossfit.com
Monday, September 23, 2013
Congratulations to all (14!) competitors who completed yesterday’s events at the 5-Ton 5K in Columbia, MD! If you competed, thank you for giving it your all. We are so proud of you. And, congratulations to May B., Holmes H., Josh M. and Matthew W., for winning the team event! — back squat 20-20-20 Compare results […]
Saturday, September 21, 2013
thruster 2-2-2 then, “Daniel” for time: 50x pull-up 400m run 21x thruster @ 95/65-lbs. 800m run 21x thruster 400m run 50x pull-up Compare results to October 31, 2009. workout courtesy of crossfit.com
Friday, September 20, 2013
Congratulations Amy K., for completing our Elements Workshop curriculum! — 10 rounds, each for time; rest amply between rounds: 250m row This workout is scored by the difference between the fastest time and the slowest time. Compare results to February 5, 2013.
Thursday, September 19, 2013
Caption contest! Complete 20 minutes, every minute, on-the-minute where the odd intervals are 3x muscle-up, and the even intervals are 5x clean @ 225/155-lbs. and 7x burpee. Compare results to April 25, 2013.
Wednesday, September 18, 2013
MPH has been nominated as one of the best CrossFit boxes in the Washington area for the Washington Post Express annual “Best Of” list! Please vote for us here (you can vote as many times as you wish)! — With a continuously running clock complete one hand-release pushup the first minute, two box jumps to […]
Tuesday, September 17, 2013
Congrats on a successful triathlon! MPH has been nominated as one of the best CrossFit boxes in the Washington area for the Washington Post Express annual “Best Of” list! Please vote for us here (you can vote as many times as you wish)! — overhead squat 3-3-3-3-3 Compare results to June 8, 2011. then, tabata […]
Monday, September 16, 2013
as many repetitions as possible: 2′ toes-to-bar —15″ rest— 2′ double under —15″ rest— 90″ toes-to-bar —15″ rest— 90″ double under —15″ rest— 60″ toes-to-bar —15″ rest— 60″ double under —15″ rest— 30″ toes-to-bar —15″ rest— 30″ double under In this workout, the clock does not reset or stop between exercises. This workout is scored […]
Saturday, September 14, 2013
1 1/4 back squat 3-3-3 then, seven rounds for time: 7x front squat @ 165/115-lbs. 7x chest-to-bar pull-up Compare results to February 23, 2012.
Friday, September 13, 2013
for time: 25x ring dip 50x swing @ 55/35-lbs. 20x ring dip 40x swing 15x ring dip 30x swing Compare results to October 17, 2012.
