Sunday, June 26, 2016
Quote of the day: “If you do not believe in yourself, nobody will do it for you.” —Kobe Bryant Rest today.
Saturday, June 25, 2016
MPH Presidential Physical Fitness Test for time: 500m row 40x squat 30x sit-up 20x pushup 10x pull-up then, with a continuously running clock, establish a one-rep max clean in seven minutes. then, max effort plank hold @ 45/25-lbs. then, max unbroken double under (two attempts) then, for time: run one mile then, max strict pull-up […]
Friday, June 24, 2016
shoulder press 3-3-3-3-3 Compare results to September 15, 2015. five rounds for quality, rest amply between rounds: 5x strict handstand pushup 10x bench dip, feet elevated 20x unbroken pushup
Thursday, June 23, 2016
power snatch 3-3-3 Compare results to January 5, 2012. then, for time: 21-15-9-6-3 squat snatch @ 95/65-lbs. toes-to-bar for time: 21-15-9-6-3 squat + max vertical jump 2x pike-up Post score to comments.
Wednesday, June 22, 2016
three rounds, each for time; rest exactly two minutes between rounds: 20x single-leg squat (alternating, total) 15x box jump, 24″ platform 20x single-arm snatch @ 55/35-lbs. 15x box jump three rounds, each for time; rest exactly two minutes between rounds: 20x single-leg squat (alternating, total) 15x tuck jump 20x strict sit-up 15x tuck jump Post […]
Tuesday, June 21, 2016
three rounds; as many repetitions as possible: 2′ row –15″ rest– 2′ double under –15″ rest– 2′ deadlift @ 275/185-lbs. –15″ rest– three rounds; as many repetitions as possible: 2′ run –15″ rest– 2′ walking lunge –15″ rest– 2′ *pull* –15″ rest– This workout is scored by the total distance run, as well as the […]
Monday, June 20, 2016
for time: 800m run 50x front squat @ 125/83-lbs. 40x pull-up 30x lateral burpee 20x handstand pushup 10x overhead squat for time: 800m run 100x squat 40x *pull* 30x lateral burpee 20x handstand pushup 20x squat Post score to comments.
Sunday, June 19, 2016
Quote of the day: “There’s no shame in fear, my father told me, what matters is how we face it.” —George R. R. Martin, A Clash of Kings Rest today.
Saturday, June 18, 2016
as many rounds as possible in 25 minutes: 400m run 7x handstand pushup 5x clean @ 155/105-lbs. as many rounds as possible in 25 minutes: 400m run 7x handstand pushup 5x standing long jump, 8/6-ft.
Friday, June 17, 2016
for time: 30x muscle-up Compare results to April 29, 2015. workout courtesy of crossfit.com for time: 120x *pull* 120x bench dip Post score to comments.