Friday, June 10, 2011
as many rounds as possible in 20 minutes*: 1x pull-up + 1x toes-to-bar 2x pull-up + 2x toes-to-bar 3x pull-up + 3x toes-to-bar 4x pull-up + 4x toes-to-bar… *At the start of each five-minute quarter, a 400m run must be completed before moving to the pull-up bar. This is a timed workout. If you complete […]
Thursday, June 9, 2011
Congratulations Diane N., for completing our Elements Workshop curriculum! — for time: 45x double under 45x squat clean @ 135/95-lbs. 45x ring dip 45x double under Compare results to December 3, 2009. workout courtesy of crossfit.com
Lift: Thursday, June 9, 2011
skill: clean lift: clean and jerk, max for the day assistance: overhead squat, heavy triple
Wednesday, June 8, 2011
Congratulations Malcolm F., for completing our Elements Workshop curriculum! — overhead squat 3-3-3-3-3 Compare results to September 13, 2010. then, three rounds; rest amply between rounds: max strict chin-up
Tuesday, June 7, 2011
three rounds for time: 21x six-count burpee 12x single-arm thruster, left with 70/55-lbs. 21x weighted lunge 12x single-arm thruster, right 21x squat
Run: Monday, June 6 – Friday, June 10, 2011
Congratulations Keena S., for completing Sunday’s North Face Endurance Challenge Half Marathon! — MPHR Workout #113 2x reverse tabata run* Rest one minute between repeats. *One reverse Tabata round is eight rounds of 10 seconds of maximum work, followed by 20 seconds of rest. If running on a treadmill, set it to a 12 percent […]
Monday, June 6, 2011
Congratulations Christy P., for finishing in Third Place at the 2011 Reebok CrossFit Mid Atlantic Regional final and moving on to the the 2011 Reebok CrossFit Games in Los Angeles, CA! We are so unbelievably proud of you—for your indomitable will and determination, and for embodying most every quality we could ask for in an […]
Sunday, June 5, 2011
Congratulations Katherine S., Sarah G. and Sandra R., for completing our Elements Workshop curriculum! — This weekend, 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, VA. Our region includes athletes from Pennsylvania, Maryland, […]
Run: Saturday, June 4, 2011
MPHR Workout #112 SC, for time: 5k run, at 90 percent of current (<three months) personal record at distance; if no current time exists, run at 90 percent RPE LC, for time: 10k run, at 90 percent of current (<three months) personal record at distance; if no current time exists, run at 90 percent RPE […]
Saturday, June 4, 2011
Congratulations Ari P., for completing our Elements Workshop curriculum! — This weekend, 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, VA. Our region includes athletes from Pennsylvania, Maryland, Washington D.C., West Virginia, Virginia […]