Monday, October 24, 2011
10 rounds, each for time; rest amply between rounds: 100m run This workout is scored by the difference between the fastest time and the slowest time. Compare results to July 13, 2010. workout courtesy of crossfit.com
Sunday, October 23, 2011
Congratulations John B., Jeff B., James C., Chris C., Tamra F., Sean F., Alissa G., Matt H., Campbell R. and Keena S., for completing Saturday’s Tough Mudder at Wintergreen Resort in Virginia! And, many, many thanks to Leota T., for organizing and leading this, and other expeditions to real “OTB” workouts this year—for her support […]
Run/Row: Saturday, October 22, 2011
MPHR Workout #168 (All Sports) three rounds: one-minute run time trial, all-out effort -rest 1′- one-minute run time trial, all-out effort -rest 1′- one-minute run time trial, all-out effort -rest 1′- This workout is scored by the distance traveled in meters for each interval Deviate above or below the distance traveled in the first interval, […]
Saturday, October 22, 2011
four rounds for time: 5x shoulder press @ 115/75-lbs. 10x push press 15x push jerk 20x single-leg squat (alternating, total) Compare results to October 28, 2010.
Friday, October 21, 2011
tabata row* then, tabata double under* then, tabata squat* *One Tabata round is eight rounds of 20 seconds of maximum work, followed by 10 seconds of rest. This workout is scored by the least number of repetitions completed for each eight-set Tabata round. On the rower, this is scored by the lowest number of calories […]
Lift: Thursday, October 20, 2011
skill: snatch lift: snatch, max for the day assistance: handstand pushup practice single-leg squat practice
Thursday, October 20, 2011
“Diane” for time: 21-15-9 deadlift @ 225/155-lbs. handstand pushup Compare results to April 28, 2010. workout courtesy of crossfit.com
Wednesday, October 19, 2011
Congratulations Spencer S., for completing our Elements Workshop curriculum! — front squat 1-1-1-1-1 Compare results to June 14, 2011.
Tuesday, October 18, 2011
Congratulations Bryan K., for completing our Elements Workshop curriculum! — “Cindy“ as many rounds as possible in 20 minutes: 5x pull-up 10x pushup 15x squat Compare results to May 11, 2011. workout courtesy of crossfit.com
Run/Row: Monday, October 17 – Friday, October 21, 2011
MPHR Workout #166 each for time: 2x 800m run + 2x 1k run Rest two minutes between repeats. Deviate slower than three seconds per the worst interval, and foul Foul* = two-minutes max burpee Compare results to MPHR Workout #99. Row Workout each for time: 2x 1000m row + 2x 1200m row Rest two minutes […]