Tuesday, April 2, 2013
five rounds for time: 21x double under 15x burpee 9x chest-to-bar pull-up
Monday, April 1, 2013
back squat 1-1-1-1-1 Compare results to September 27, 2012.
Saturday, March 30, 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, March 29, 2013
overhead squat 3-3-3-3-3-3-3 Compare results to December 21, 2010.
Thursday, March 28, 2013
shoulder press 2-2-2 Compare results to August 24, 2012. then, 10 minutes, every minute, on-the-minute: 3x squat clean
Wednesday, March 27, 2013
Emma says: “Nutrition is the foundation of any effective fitness program.” seven minutes, every minute, on-the-minute: 3x power snatch then, three rounds for time: 400m run 21x hang power snatch @ 75/55-lbs. 12x handstand pushup
Tuesday, March 26, 2013
for time: 21-15-9 box jump, 30/24″ platform toes-to-bar
Monday, March 25, 2013
Most of the competitors after 13.3. power clean 2-2-2 Compare results to September 25, 2012. then, for time: 1-2-3-4-5-6-7-8-9-10* clean and jerk @ 155/105-lbs. *You must complete one round of “Cindy” after each clean and jerk set. Each round of “Cindy” is equivalent to 5x pull-up + 10x pushup + 15x squat. There is no […]
Saturday, March 23, 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, March 22, 2013
five rounds; rest amply between rounds: max front squat @ body weight max pull-up This workout is scored by the number of repetitions completed of each exercise from all five rounds.
