Friday, August 22, 2014
hang snatch + 2x overhead squat 1-1-1 then, for time: 27-21-15-9 overhead squat @ 95/65-lbs. toes-to-bar
Thursday, August 21, 2014
***Important Announcement*** Come Fall 2014, CrossFit MPH will be moving just a few doors down—to 1457 Church Street NW! We are humbled by the opportunity five years after opening to be able to grow into a bigger and better space in the heart of a major city. We couldn’t do it without the amazing support […]
Wednesday, August 20, 2014
Complete 10 minutes, every minute, on-the-minute of 1x power clean. Then, complete 10 minutes, every minute, on-the-minute of 2x clean. Then, complete five minutes, every minute, on-the-minute of 3x legless rope climb, 9-ft. rope.
Tuesday, August 19, 2014
In teams of two, for time*: 100x pull-up 200x wall ball @ 20/14-lbs., 10-ft. target 200x swing @ 55/35-lbs. *The work must be completed in sets of 10 before switching partners.
Monday, August 18, 2014
10 one-minute rounds, rest exactly two minutes between rounds: 3x deadlift @ 315/225-lbs. 6x box jump over, 20″ platform max burpee This workout is scored by the number of burpees completed from all 10 rounds. workout inspired by crossfit.com
Sunday, August 17, 2014
CJ “Siege” D. has started an all MPH soccer team—they will be playing on Wednesday nights this fall (cheering section, anyone?), and right now, they need help with their name! Please vote on your favorite in the poll below. [polldaddy poll=8250020] Rest today.
Saturday, August 16, 2014
push jerk 1-1-1-1-1-1-1-1 Compare results to August 14, 2009.
Friday, August 15, 2014
front squat 3-3-3 Compare results to January 11, 2014. then, for time: 400m run + 15-12-9 front squat @ 185/125-lbs. swing @ 70/55-lbs. six-count burpee + 400m run Compare results to November 15, 2010.
Thursday, August 14, 2014
for time: 2000m row Compare results to August 21, 2013.
Wednesday, August 13, 2014
Complete 10 minutes, every minute, on-the-minute of 1x power snatch. Then, complete 10 minutes, every minute, on-the-minute of 2x snatch. Then, complete five minutes, every minute, on-the-minute of 3x legless rope climb, 9-ft. rope.