Tuesday, January 24, 2017
snatch 3-3-3-3-3 Compare results to October 3, 2016. for time: 100x burpee + standing long jump Post score to comments.
Monday, January 23, 2017
in teams of two, for time: 150x thruster @ 95/65-lbs. 150x pull-up 150x wall ball @ 20/14-lbs., 10-ft. target for time: 75x squat jump 75x *pull* 75x squat jump Post score to comments.
Sunday, January 22, 2017
Quote of the day: “You have brains in your head. You have feet in your shoes. You can steer yourself in any direction you’ll choose. You’re on your own, and you know what you know. And you are the guy who’ll decide where to go.” –Dr. Seuss — Rest today.
Saturday, January 21, 2017
clean 3-3-3-3-3 Compare results to December 30, 2016. eight rounds for time: 5x squat jump + standing long jump, 6-ft. 10x squat Post score to comments.
Friday, January 20, 2017
as many rounds as possible in 13 minutes: 4x shoulder-to-overhead @ 185/125-lbs. 12x deadlift 16x box jump, 24/20″ platform as many rounds as possible in 13 minutes: 4x handstand pushup 12x suitcase deadlift 16x tuck jump Post score to comments.
Thursday, January 19, 2017
overhead squat 5-5-5-5-5 Compare results to April 28, 2016. for time: 20x single-leg squat (alternating, total) 20x pike-up 18x single-leg squat 18x pike-up 16x single-leg squat 16x pike-up 14x single-leg squat 14x pike-up 12x single-leg squat 12x pike-up Post score to comments.
Wednesday, January 18, 2017
for time: 2000m row Compare results to February 2, 2016. for time: run 2 miles Post score to comments.
Tuesday, January 17, 2017
five rounds for time: 20x pushup 30x single-arm snatch @ 55/35-lbs. 30x swing five rounds for time: 20x pushup 30x walking lunge (alternating, total) 30x v-up Post score to comments.
Weekend – Sunday, January 15, 2017 – Monday, January 16, 2017
***Important Announcement*** MPH will be closed on Monday, January 16 for the Martin Luther King Day holiday. We will resume a normal class schedule on Tuesday, January 17. Quote of the day: “Be kind, for everyone is fighting a battle you know nothing about.” —Wendy Mass Rest today.
Saturday, January 14, 2017
“CrossFit Total” back squat, 1 repetition shoulder press, 1 repetition deadlift, 1 repetition This workout is scored by the total weight lifted. Compare results to January 30, 2016. one round, as many repetitions as possible: 3′ single-leg squat (alternating, total) –rest 3′– 3′ strict handstand pushup –rest 3′– 3′ *pull* Post score to comments.