Tuesday, July 9, 2013
“Chunky Diane” for time: 21-15-9 deadlift @ 315/225-lbs. parallette handstand pushup, 5/3″ deficit workout courtesy of chris spealler
Monday, July 8, 2013
front squat 2-2-2-2-2 Compare results to July 26, 2010.
CrossFit For Hope Weekend – July 6 – 7, 2013
***Important Announcement*** MPH will be closed on Thursday, July 4 and Friday, July 5 for the Fourth of July holiday, and will be participating in Hope for Cures on the National Mall on Saturday, July 6. We will resume a normal workout schedule on Monday, July 8. CrossFit For Hope is on! This year’s second […]
Wednesday, July 3, 2013
deadlift 3-3-3 Compare results to February 16, 2013. then, 10 rounds for time: 15x deadlift @ 135/95-lbs. 15x pushup Compare results to January 25, 2012. workout courtesy of crossfit.com
Tuesday, July 2, 2013
Happy Birthday, BK! “B-kay 5k” for time: 1600m run 21x chest-to-bar pull-up 15x clean and split jerk @ 155/105-lbs. 800m run 15x chest-to-bar pull-up 200m run 9x clean and split jerk @ 155/105-lbs. 800m run 9x chest-to-bar pull-up 6x clean and split jerk @ 155/105-lbs. 1600m run Compare results to July 2, 2010.
Monday, July 1, 2013
back squat 7-7-7 weighted dumbbell step-up, 24/20″ platform 10-10-10 then, for quality: 3′ “L”-sit* *You may use as many sets as needed to accumulate three minutes. Compare all results to January 8, 2013.
Saturday, June 29, 2013
***Important Announcement*** Power Supply will be at MPH for all of the morning classes (8–11a) today, Saturday, June 29, giving out samples of their delicious fare. for time: 10x shoulder press @ 115/75-lbs. 15x overhead squat 20x push press 25x front squat 30x push jerk 35x back squat workout courtesy of crossfit.com
Friday, June 28, 2013
“Bropacalypse” three rounds for time: 50x double-under 7x hang power snatch @ 165/115-lbs. 21x burpee
Thursday, June 27, 2013
for time: 800m run 1x deadlift @ 315/225-lbs. 2x handstand pushup 3x deadlift 4x handstand pushup 5x deadlift 6x handstand pushup 7x deadlift 8x handstand pushup 9x deadlift 10x handstand pushup 11x deadlift 12x handstand pushup 800m run Compare results to June 15, 2011.
Wednesday, June 26, 2013
Happy Birthday, Chris! Birthday workout is coming imminently… “Frank” for time: 21-15-9 thruster @ 110/70-lbs. muscle-up This workout may be completed with any implement or combination of implements—other than a barbell—that meet the loading requirements. For example: You may use two kettlebells or dumbbells that, when combined, add up to the proper load. You may […]
