Saturday, April 13, 2013
Complete 20 minutes, every minute, on-the-minute where the odd intervals are 3x deadlift @ 345/225-lbs., and the even intervals are 3x muscle-up.
Friday, April 12, 2013
Congratulations Katie K., for completing our Elements Workshop curriculum! — for time: 50x wall ball @ 20/14-lbs. 25x “L” pull-up 40x wall ball @ 20/14-lbs. 20x “L” pull-up 30x wall ball @ 20/14-lbs. 15x “L” pull-up 20x wall ball @ 20/14-lbs. 10x “L” pull-up Compare results to March 3, 2010. workout courtesy of crossfit.com
Thursday, April 11, 2013
power snatch + squat snatch 1-1-1 then, five cycles, as many rounds as possible in three minutes: 3x power snatch @ 135/95-lbs. 6x hand-release pushup 9x squat A one minute break is given before repeating each cycle. The clock does not reset or stop between rounds. This workout is scored by the number of rounds […]
Wednesday, April 10, 2013
split jerk 1-1-1 Compare results to September 24, 2012. then, as many repetitions as possible in five minutes: single-arm snatch + clean + jerk (alternating, total) @ 55/35-lbs. This workout is scored by the total repetitions completed. Compare results to October 19, 2010.
Tuesday, April 9, 2013
Congratulations Christy P., for winning the Mid Atlantic region of the 2013 Reebok CrossFit Games Open (20th Place worldwide) and moving on to the Mid Atlantic Regional final! From Friday, June 7 through Sunday, June 9, Christy P. will compete in the 2013 Reebok CrossFit Mid Atlantic Regional final at the Prince George’s Sports & […]
Monday, April 8, 2013
Most of the competitors after 13.5 (the other picture is being submitted to CrossFit.com!). And now, the next chapter begins… as many rounds as possible in 12 minutes: 1x power clean @ 225/155-lbs. 1x hang squat clean 1x front squat 1x squat clean then, three rounds; rest amply between rounds: max ring dip max strict […]
Saturday, April 6, 2013
***Important Announcement*** Beginning Saturday, March 9, we will host the weekly 2013 Reebok CrossFit Games Open workout for our competitors every Saturday at 1245p, through April 6. Please come by each week at this time to cheer on over 30 MPH athletes, as they attempt to qualify our affiliate team for the Mid-Atlantic Regional Final […]
Friday, April 5, 2013
Congratulations Gaylon M., for completing our Elements Workshop curriculum! — clean and jerk 1-1-1 Compare results to February 25, 2013. then, for time: 9-7-5 clean and jerk @ 155/105-lbs. muscle-up
Thursday, April 4, 2013
four rounds; rest amply between rounds: max power clean at 225/155-lbs. max handstand pushup This workout is scored by the number of repetitions completed of each exercise from all four rounds.
Wednesday, April 3, 2013
Congratulations Seth R. and Scott P., for completing our Elements Workshop curriculum! — snatch 1-1-1 Compare results to February 27, 2013. then, as many rounds as possible in 12 minutes: 3x snatch @ 165/115-lbs. 6x single-leg squat (alternating, total) 9x toes-to-bar
