Friday, September 27, 2013
for time: 60x double under 30x single-leg squat (alternating, total) 600m run 40x double under 20x single-leg squat (alternating, total) 400m run 20x double under 10x single-leg squat (alternating, total) 200m run Compare results to October 12, 2012.
Thursday, September 26, 2013
“Randy” for time: 75x power snatch @ 75/55-lbs. Compare results to September 12, 2011. workout courtesy of crossfit.com
Wednesday, September 25, 2013
for time: 9-7-5-3-1 burpee muscle-up burpee handstand pushup, 5″ deficit
Tuesday, September 24, 2013
10 minutes, every minute, on-the-minute: 2x power snatch then, complete the following: weighted pull-up, 5-rep max –5′ rest– weighted pull-up, 3-rep max –5′ rest– weighted pull-up, 1-rep max workout courtesy of crossfit.com
Monday, September 23, 2013
Congratulations to all (14!) competitors who completed yesterday’s events at the 5-Ton 5K in Columbia, MD! If you competed, thank you for giving it your all. We are so proud of you. And, congratulations to May B., Holmes H., Josh M. and Matthew W., for winning the team event! — back squat 20-20-20 Compare results […]
Sunday, September 22, 2013
Congratulations Christy and Tim on your beautiful wedding yesterday—we are so happy for you! The 5-Ton 5K is today! Please make the short drive to CrossFit Diesel in Columbia, MD to support all of our teams! This year’s roster includes Alissa G., Rebekka E., Chris C., Michael F., May B., Holmes H., Matthew W., Josh […]
Saturday, September 21, 2013
thruster 2-2-2 then, “Daniel” for time: 50x pull-up 400m run 21x thruster @ 95/65-lbs. 800m run 21x thruster 400m run 50x pull-up Compare results to October 31, 2009. workout courtesy of crossfit.com
Friday, September 20, 2013
Congratulations Amy K., for completing our Elements Workshop curriculum! — 10 rounds, each for time; rest amply between rounds: 250m row This workout is scored by the difference between the fastest time and the slowest time. Compare results to February 5, 2013.
Thursday, September 19, 2013
Caption contest! Complete 20 minutes, every minute, on-the-minute where the odd intervals are 3x muscle-up, and the even intervals are 5x clean @ 225/155-lbs. and 7x burpee. Compare results to April 25, 2013.
Wednesday, September 18, 2013
MPH has been nominated as one of the best CrossFit boxes in the Washington area for the Washington Post Express annual “Best Of” list! Please vote for us here (you can vote as many times as you wish)! — With a continuously running clock complete one hand-release pushup the first minute, two box jumps to […]