Tuesday, January 3, 2017
five rounds, each for time; rest amply between rounds: 500m row 100m medicine ball carry @ 20/14-lbs. This workout is scored by the time from each round. five rounds, each for time; rest amply between rounds: 500m run 15x squat This workout is scored by the total time from all five rounds. Post score to […]
Monday, January 2, 2017
power snatch 1-1-1-1-1-1-1 Compare results to March 3, 2014. five rounds for max distance; rest amply between rounds: 10x burpee + standing long jump 20x superman Post score to comments.
Sunday, January 1, 2017
Quote of the day: “Learn from yesterday, live for today, hope for tomorrow.” –Albert Einstein Rest today.
Saturday, December 31, 2016
for time: 50x muscle-up workout courtesy of crossfit.com for time: 120x *pull* 120x bench dip Post score to comments.
Friday, December 30, 2016
clean 3-3-3-3-3 Compare results to August 15, 2016. eight rounds for time: 5x squat jump + standing long jump, 6-ft. 10x squat Post score to comments.
Thursday, December 29, 2016
two rounds for time: 800m run 20x box jump, 30″ platform –rest amply– two rounds for time: 200m run 80x double under two rounds for time: 800m run 20x tuck jump –rest amply– two rounds for time: 200m run 40x 4-count high knees Post score to comments.
Wednesday, December 28, 2016
seven rounds for time: 7x chest-to-bar pull-up 7x shoulder-to-overhead @ 135/95-lbs. 7x overhead squat seven rounds for time: 7x *pull* 7x handstand pushup 21x squat Post score to comments.
Holiday Weekend – December 23 – December 27, 2016
***Important Announcement*** MPH will be closed from Friday, December 23 through Tuesday, December 27. We will resume a normal workout schedule on Wednesday, December 28, 2016. Quote of the day: “Spread love wherever you go. Let no one ever come to you without leaving happier.” –Mother Theresa Rest.
Thursday, December 22, 2016
bench press 5-5-5 then, for time: 21-15-9 front squat @ 115/75-lbs. ring pushup for time: 21-15-9 squat + squat jump pushup Post score to comments.
Wednesday, December 21, 2016
deadlift 3-3-3-3-3 Compare results to August 8, 2016. renegade row 10-10-10-10-10 four rounds for time: 25x suitcase deadlift (alternating, total) 30x hollow rock Post score to comments.