Friday, April 15, 2011
push press 7-7-7-7-7
Lift: Thursday, April 14, 2011
skill: clean lift: clean and jerk, max for the day assistance: push press, heavy triple
Thursday, April 14, 2011
five rounds for time: 15x medicine ball clean @ 20/14-lbs. 15x wall ball workout courtesy of crossfit.com then, with a continuously running clock complete one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute, etc.—continuing as long as you are able. Use as many sets each minute as needed. This […]
Wednesday, April 13, 2011
Congratulations Kate R., for completing our Elements Workshop curriculum! — 2x power clean + 4x squat clean + 8x deadlift (max attempt) 1-1-1-1-1 In this workout, you may rest anywhere but on the floor, even to re-grip. Compare results to October 2, 2010.
Tuesday, April 12, 2011
overhead squat 1-1-1 then, Tabata Mash-Up: Front Squat + Swing Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the odd intervals are front squats @ 110/70-lbs., and the even intervals are swings @ 55/35-lbs. There is no rest between exercises, except a one-minute break after round 16. This […]
Run: Monday, April 11 – Friday, April 15, 2011
Congratulations John B., for completing Sunday’s George Washington Parkway Classic 10 Miler! — MPHR Workout #90 each for time: 10x 100m run Rest two minutes between repeats MPHR Workout #91 90-minute run time trial, all-out effort This workout is scored by the total distance traveled, in meters. Post all dates and scores to comments.
Monday, April 11, 2011
Congratulations John B., for completing Sunday’s George Washington Parkway Classic 10 Miler! — for time: 75x squat 50x pull-up 20x ring dip 50x squat 35x pull-up 15x ring dip 25x squat 20x pull-up 10x ring dip workout courtesy of crossfit.com
Sunday, April 10, 2011
Results. Congratulations Jesse C., Peter H., Aaron B. and Kaisa A., for completing our Elements Workshop curriculum! — Congratulations to all competitors who completed this weekend’s events, the 2011 Reebok CrossFit Games Open workout (11.3)! Thank you to all the spectators who made these events so successful, and such fun to be a part of. […]
Run: Saturday, April 9, 2011
MPHR Workout #89 8x 30-second effort trial, run all-out Rest 20 seconds between repeats Compare results to MPHR Workout #39.
Saturday, April 9, 2011
***Important Announcement*** Beginning Saturday, March 19, we will host the weekly 2011 Reebok CrossFit Games Open workout for our competitors every Saturday at 1p through April 23 April 30. Please come by each week at this time to cheer on Neil A., Sidra C., Steve D., Tamra F. (from Dubai!), Ivy F., Rob K., Jen […]