Tuesday, June 7, 2011
three rounds for time: 21x six-count burpee 12x single-arm thruster, left with 70/55-lbs. 21x weighted lunge 12x single-arm thruster, right 21x squat
Run: Monday, June 6 – Friday, June 10, 2011
Congratulations Keena S., for completing Sunday’s North Face Endurance Challenge Half Marathon! — MPHR Workout #113 2x reverse tabata run* Rest one minute between repeats. *One reverse Tabata round is eight rounds of 10 seconds of maximum work, followed by 20 seconds of rest. If running on a treadmill, set it to a 12 percent […]
Monday, June 6, 2011
Congratulations Christy P., for finishing in Third Place at the 2011 Reebok CrossFit Mid Atlantic Regional final and moving on to the the 2011 Reebok CrossFit Games in Los Angeles, CA! We are so unbelievably proud of you—for your indomitable will and determination, and for embodying most every quality we could ask for in an […]
Sunday, June 5, 2011
Congratulations Katherine S., Sarah G. and Sandra R., for completing our Elements Workshop curriculum! — This weekend, from Friday, June 3 through Sunday, June 5, Christy P. will compete in the 2011 Reebok CrossFit Mid Atlantic Regional final at the George Mason University Field House in Fairfax, VA. Our region includes athletes from Pennsylvania, Maryland, […]
Run: Saturday, June 4, 2011
MPHR Workout #112 SC, for time: 5k run, at 90 percent of current (<three months) personal record at distance; if no current time exists, run at 90 percent RPE LC, for time: 10k run, at 90 percent of current (<three months) personal record at distance; if no current time exists, run at 90 percent RPE […]
Saturday, June 4, 2011
Congratulations Ari P., for completing our Elements Workshop curriculum! — This weekend, from Friday, June 3 through Sunday, June 5, Christy P. will compete in the 2011 Reebok CrossFit Mid Atlantic Regional final at the George Mason University Field House in Fairfax, VA. Our region includes athletes from Pennsylvania, Maryland, Washington D.C., West Virginia, Virginia […]
Friday, June 3, 2011
This weekend, from Friday, June 3 through Sunday, June 5, Christy P. will compete in the 2011 Reebok CrossFit Mid Atlantic Regional final at the George Mason University Field House in Fairfax, VA. Our region includes athletes from Pennsylvania, Maryland, Washington D.C., West Virginia, Virginia and North Carolina. From a field of 60 women, only […]
Thursday, June 2, 2011
thruster 2-2-2-2-2 Compare results to October 23, 2009. then, three rounds; rest amply between rounds: max strict bodyrow Compare results to November 3, 2010.
Lift: Thursday, June 2, 2011
skill: snatch lift: snatch, max for the day assistance: three rounds: max strict pull-up
Wednesday, June 1, 2011
“Wilmot” six rounds for time: 50x squat 25x ring dip workout courtesy of crossfit.com
