Wednesday, December 19, 2012
clean and jerk 1-1-1 Compare results to November 21, 2012. then, three rounds; rest amply between rounds: max strict mixed-grip pull-up* 10x strict toes-over-bar *If previous score is greater than 10 repetitions, add weight. This workout is scored by the total strict mixed-grip pull-ups completed from all three rounds.
Tuesday, December 18, 2012
for time: 400m run 21x thruster @ 95/65-lbs. 21x pull-up 300m run 15x thruster 15x pull-up 200m run 9x thruster 9x pull-up Compare results to May 1, 2012. workout courtesy of crossfit.com
Monday, December 17, 2012
snatch 1-1-1 Compare results to November 19, 2012. front squat 1-1-1 Compare results to October 26, 2012.
Sunday, December 16, 2012
“Bread. Just don’t eat it. Watch what happens.” Take a look at Friday’s post for information on the first MPH Paleo Challenge, and sign up at MPH tomorrow! Rest today. video and slogan courtesy of crossfit craic
Saturday, December 15, 2012
deadlift 3-3-3 Compare results to November 17, 2012. then, three rounds for time: 20x dumbbell lunge with 45/30-lb. dumbbells (alternating, total) 20x dumbbell step-up with 45/30-lb. dumbbell, 24/20″ platform 20x weighted sit-up @ 25-lbs.
Friday, December 14, 2012
Announcing the first MPH Paleo Challenge! If you are looking to perform better in the gym, change your body composition, improve your energy or just feel more awesome, then this is for you!
Thursday, December 13, 2012
clean and jerk 2-2-2 Compare results to November 15, 2012. then, for time: 10x hang squat clean @ 185/125-lbs. 50x swing @ 55/35-lbs. 5x hang squat clean 25x swing Compare results to December 11, 2009.
Wednesday, December 12, 2012
three rounds for time: 10x box jump, 30″ platform 50x double under 400m run –90″ rest– then, two rounds; rest amply between rounds: max strict pull-up* 1′ “L”-sit *If previous score is greater than 10 repetitions, add weight. This workout is scored by the total strict pull-ups completed from both rounds.
Tuesday, December 11, 2012
snatch 2-2-2 Compare results to November 13, 2012. front squat 3-3-3 Compare results to October 18, 2012.
Monday, December 10, 2012
“D.T.” five rounds for time: 12x deadlift @ 155/105-lbs. 9x hang power clean 6x push jerk Compare results to January 31, 2011. workout courtesy of crossfit.com