Monday, May 9, 2011
as many repetitions as possible in five minutes: lateral burpee –rest two minutes– as many repetitions as possible in five minutes: overhead squat @ 120/90-lbs. –rest two minutes– as many repetitions as possible in five minutes: muscle-up In this workout, the clock does not reset or stop during the rest period. This workout is scored […]
Sunday, May 8, 2011
Congratulations Robert H., for completing our Elements Workshop curriculum! — Enjoy the new look! Rest today.
Lift: Sunday, May 8, 2011
skill: jerk lift: clean and jerk, max for the day snatch, max for the day
Run: Saturday, May 7, 2011
MPHR Workout #101 each for time: 2x 1200–1600m hill run Rest one minute at hilltop, descend easily and rest one minute between repeats Deviate slower than one minute per the worst interval, and foul Foul* = 20x single-leg squat (alternating, total) If running on a treadmill, set it to a seven percent grade and cover […]
Saturday, May 7, 2011
for time: 21-18-15-12-9-6-3 box jump, 30″ platform swing @ 70/55-lbs.
Friday, May 6, 2011
Congratulations Chris T., for completing our Elements Workshop curriculum! — “Hammer” five rounds, each for time; rest exactly 90 seconds between rounds: 5x power clean @ 135/95-lbs. 10x front squat 5x jerk 20x pull-up This workout is scored by all five times. workout courtesy of crossfit.com
Lift: Thursday, May 5, 2011
skill: clean lift: snatch, max for the day assistance: snatch balance, heavy double
Thursday, May 5, 2011
three rounds for time: 100m run 50x pushup 100m run 50x sit-up 100m run 50x squat 100m run 50x back extension workout courtesy of crossfit.com
Wednesday, May 4, 2011
for time: 3-6-9-12-15-18-21 hang squat snatch @ 95/65-lbs. burpee
Tuesday, May 3, 2011
Congratulations Christy P., for winning the Mid Atlantic region of the 2011 Reebok CrossFit Games Open and moving on to the Mid Atlantic Regional final! 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, […]
