Saturday, September 7, 2013
front squat 5-4-3-2-1 shoulder press 5-4-3-2-1
Friday, September 6, 2013
deadlift 3-3-3 Compare results to July 3, 2013. then, five rounds for time: 15x deadlift @ 185/125-lbs. 15x toes-to-bar Compare results to September 8, 2011. workout courtesy of crossfit.com
Thursday, September 5, 2013
for time: 50-35-20 wall ball @ 20/14-lbs. pull-up double under Compare results to August 20, 2012. workout courtesy of crossfit.com
Wednesday, September 4, 2013
three rounds for time: 7x muscle-up 21x dumbbell thruster with 35/25-lb. dumbbells Compare results to January 7, 2012. workout courtesy of crossfit.com
Tuesday, September 3, 2013
Happy Birthday, Alissa! “So Fresh and So #Clean…#Clean…#Clean” Complete 21 minutes, every minute, on-the-minute—where the first seven minutes are 2x hang power clean, the second seven minutes are 2x power clean, and finally, the last seven minutes are 2x squat clean.
Sunday, August 25 – Monday, September 2, 2013
***Important Announcement*** MPH will be closed from Monday, August 26 through Saturday, August 31, as well as the Labor Day holiday. This will be important, prescribed rest for all of us, athletes and coaches, as there is no “off season” in our sport. Rest and recovery are essential to maintaining the mental and physical intensity […]
Saturday, August 24, 2013
clean and jerk 1-1-1-1-1-1-1 Compare results to August 2, 2013.
Friday, August 23, 2013
With a continuously running clock, establish a one-rep max power snatch in 10 minutes. then, for time: 2-4-6-8-10-8-6-4-2 “L” pull-up power snatch + overhead squat @ 95/65-lbs. Compare results to March 2, 2010.
Thursday, August 22, 2013
power clean 2-2-2 Compare results to March 25, 2013. then, four rounds for time: 8x hang power clean @ 185/125-lbs. 10x handstand pushup
Wednesday, August 21, 2013
weighted pull-up 1-1-1-1-1-1-1 Compare results to November 16, 2011. then, for time: 2000m row Compare results to April 18, 2013. workout courtesy of crossfit.com