Thursday, September 6, 2012
back squat 3-3-3 Compare results to March 5, 2012. then, three rounds; rest amply between rounds: max strict bodyrow max “L” sit This workout is scored by the total strict bodyrows completed, and the total time held in the L-sit from all three rounds.
Wednesday, September 5, 2012
for time: 15x thruster @ 135/95-lbs. 200m run 20x thruster @ 95/65-lbs. 400m run 30x thruster @ 65/45-lbs. 800m run workout courtesy of crossfit.com
Tuesday, September 4, 2012
Congratulations Charlie R., for completing our Elements Workshop curriculum! — for time: 21x strict chest-to-bar pull-up 42x hand-release pushup 42x strict sit-up 18x strict chest-to-bar pull-up 36x hand-release pushup 36x strict sit-up 15x strict chest-to-bar pull-up 30x hand-release pushup 30x strict sit-up
Sunday, August 26 – Monday, September 3, 2012
***Important Announcement*** MPH will be closed from Monday, August 27 through Saturday, September 1, 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 25, 2012
five rounds for time: 10x deadlift @ 275/185-lbs. 20x toes-to-bar 30x squat Compare results to March 26, 2011.
Friday, August 24, 2012
shoulder press 2-2-2 then, three rounds for time: 7x dumbbell burpee + squat clean + thruster with 45/30-lb. dumbbells 10x box jump, 24″ platform
Thursday, August 23, 2012
Congratulations Ash U., for completing our Elements Workshop curriculum! — “Hellin’“ for time: 1200m run 63x swing @ 55/35-lbs. 36x pull-up 800m run 42x swing 24x pull-up 400m run 21x swing 12x pull-up Compare results to August 5, 2010. workout courtesy of crossfit.com
Wednesday, August 22, 2012
hang squat snatch 1-1-1-1-1 then, three rounds; rest amply between rounds: max strict pull-up* max L-sit *If previous score is greater than 10 repetitions, add weight. This workout is scored by the total strict pull-ups completed, and the total time held in the L-sit from all three rounds.
Tuesday, August 21, 2012
push jerk 1-1-1 Compare results to April 14, 2012. then, as many rounds and repetitions as possible in five minutes: 1x squat clean @ 165/110-lbs. 1x jerk workout courtesy of crossfit.com
Monday, August 20, 2012
for time: 50-35-20 wall ball @ 20/14-lbs. pull-up double under workout courtesy of crossfit.com