Thursday, July 11, 2013
three rounds, as many repetitions as possible; rest amply between rounds: snatch @ 185/125-lbs. In this workout, the set is terminated when the bar rests on the floor. This workout is scored by the total snatches completed in each round.
Wednesday, July 10, 2013
four rounds for time: 400m run 50x squat Compare results to May 29, 2009. workout courtesy of crossfit.com
Tuesday, July 9, 2013
“Chunky Diane” for time: 21-15-9 deadlift @ 315/225-lbs. parallette handstand pushup, 5/3″ deficit workout courtesy of chris spealler
Monday, July 8, 2013
front squat 2-2-2-2-2 Compare results to July 26, 2010.
CrossFit For Hope Weekend – July 6 – 7, 2013
***Important Announcement*** MPH will be closed on Thursday, July 4 and Friday, July 5 for the Fourth of July holiday, and will be participating in Hope for Cures on the National Mall on Saturday, July 6. We will resume a normal workout schedule on Monday, July 8. CrossFit For Hope is on! This year’s second […]
Thursday, July 4 – Friday, July 5, 2013
***Important Announcement*** MPH will be closed on Thursday, July 4 and Friday, July 5 for the Fourth of July holiday, and will be participating in Hope for Cures on the National Mall on Saturday, July 6. We will resume a normal workout schedule on Monday, July 8. Congratulations Abby B., for completing our Elements Workshop […]
Wednesday, July 3, 2013
deadlift 3-3-3 Compare results to February 16, 2013. then, 10 rounds for time: 15x deadlift @ 135/95-lbs. 15x pushup Compare results to January 25, 2012. workout courtesy of crossfit.com
Tuesday, July 2, 2013
Happy Birthday, BK! “B-kay 5k” for time: 1600m run 21x chest-to-bar pull-up 15x clean and split jerk @ 155/105-lbs. 800m run 15x chest-to-bar pull-up 200m run 9x clean and split jerk @ 155/105-lbs. 800m run 9x chest-to-bar pull-up 6x clean and split jerk @ 155/105-lbs. 1600m run Compare results to July 2, 2010.
Monday, July 1, 2013
back squat 7-7-7 weighted dumbbell step-up, 24/20″ platform 10-10-10 then, for quality: 3′ “L”-sit* *You may use as many sets as needed to accumulate three minutes. Compare all results to January 8, 2013.
Sunday, June 30, 2013
Happy Birthday, Christy P.! You can still sign up for Hope for Cures this Saturday, July 6 on the National Mall! This is a great charity event, and an opportunity to meet and interact with CrossFitters from other gyms in the region. Please read this post for instructions on how to register. Current roster: May […]