Tuesday, September 20, 2011
for time: 15-12-9-6-3 power clean @ 135/95-lbs. bar-facing burpee workout courtesy of crossfit.com
Monday, September 19, 2011
overhead squat 3-3-3 then, three rounds; rest amply between rounds: max strict pull-up Compare results to March 22, 2011.
Run/Row: Monday, September 19 – Friday, September 23, 2011
MPHR Workout #154 (All Sports) tabata run* *One Tabata round is eight rounds of 20 seconds of maximum work, followed by 10 seconds of rest. If running on a treadmill, set it to a 12 percent grade and 0.5 miles per hour slower than your best 5k pace Stop completely for rest intervals This workout […]
Lift: Sunday, September 18, 2011
skill: snatch lift: clean and jerk, max for the day snatch, max for the day
Sunday, September 18, 2011
Congratulations Daniel H., Jeremy M. and Johnny H., for completing our Elements Workshop curriculum! — Thank you to everyone who supported our community for yesterday’s Fight Gone Bad 6 fundraiser! Together, we raised $5,352—Keith H. raised $3,000! Rest today.
Run/Row: Saturday, September 17, 2011
MPHR Workout #152 for time: 800m run time trial, all-out effort Rest three minutes, then each for time: 3x 400m run, holding time trial pace for each 400m Rest 30 seconds between repeats Deviate slower than two seconds per the time trial pace and foul Foul* = tabata bottom-to-bottom** squat **One Tabata round is eight […]
Saturday, September 17, 2011
Fight Gone Bad 6 is on! Last year’s event was a blast, and today, the sixth annual fundraiser benefits the Special Operations Warrior Foundation, Camp Patriot and The CrossFit Foundation. Please familiarize yourself with the rules of this event, then register here to join the CrossFit MPH team. You can donate to an MPH team […]
Friday, September 16, 2011
Please review the announcement (right sidebar) regarding this Saturday’s Fight Gone Bad 6 fundraiser and donate to an MPH team member today! 1x push press + 2x thruster + 3x jerk 1-1-1-1-1 Compare results to March 22, 2011.
Lift: Thursday, September 15, 2011
skill: jerk lift: clean and jerk, max for the day) assistance: two rounds: max turkish get-up, left @ 55/35-lbs. max turkish get-up, right @ 55/35-lbs. max double swing @ 110/70-lbs.
Thursday, September 15, 2011
Please review the announcement (right sidebar) regarding this Saturday’s Fight Gone Bad 6 fundraiser and donate to an MPH team member today! three rounds, each for time; rest exactly two minutes between rounds: 21x pull-up 21x double swing @ 110/70-lbs. 21x burpee This workout is scored by all three times.