Tuesday, September 21, 2010
Congratulations Rachel Z., for completing our Elements Workshop curriculum! — for time: 21-18-15-12-9-6-3 sumo deadlift high-pull @ 75/55-lbs. push jerk workout courtesy of crossfit.com
Monday, September 20, 2010
deadlift 3-3-3-3-3 Compare results to December 2, 2009. then, for time: run one mile Compare results to June 12, 2010.
Run: Monday, September 20 – Sunday, September 26, 2010
MPHR Workout #31 each for time: 2x 200m run + 3x 400m run + 1k run Rest 60 seconds between 200m repeats and 90 seconds between 400m repeats Deviate slower than two seconds per the worst 200m and three seconds per the worst 400m, and foul Foul* = one-minute max burpee Compare results to MPHR […]
Sunday, September 19, 2010
[vodpod id=Video.4472566&w=425&h=350&fv=] murph 11.09.10, posted with vodpod Congratulations Diana D., Cristian D., Andrew Y. and Angel P., for completing our Elements Workshop curriculum! — Rest today. No composition today—you’re free to post your own to comments.
Saturday, September 18, 2010
for time: 21-18-15-12-9-6-3 strict pull-up nose-to-floor handstand pushup workout courtesy of crossfit.com
Friday, September 17, 2010
high hang squat snatch (max attempt) 1-1-1 snatch balance 3-3-3
Thursday, September 16, 2010
push press (max attempt) 1-1-1-1-1-1-1
Wednesday, September 15, 2010
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 workout is scored by both the number of minutes and total pull-ups completed. workout courtesy of crossfit.com then, […]
Tuesday, September 14, 2010
“Elizabeth” for time: 21-15-9 squat clean @ 135/95-lbs. ring dip workout courtesy of crossfit.com
Run: Monday, September 13 – Sunday, September 19, 2010
MPHR Workout #28 each for time: 4x 1k run with a 20/10-lb. weight vest Rest two minutes between repeats MPHR Workout #29 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 […]