Wednesday, August 12, 2015
for time: 12x rope climb, 12-ft. 1000m run 8x rope climb, 12-ft. 600m run 4x rope climb, 12-ft. 200m run for time: 12x *pull* 1000m run 8x *pull* 600m run 4x *pull* 200m run Post score to comments.
Tuesday, August 11, 2015
“Marco” three rounds for time: 21x pull-up 15x handstand pushup 9x thruster @ 135/95-lbs. workout courtesy of crossfit.com three rounds for time: 21x *pull* 15x handstand pushup 9x single-leg squat, right 9x single-leg squat, left Post score to comments.
Monday, August 10, 2015
snatch 3-3-3-3-3 Compare results to July 14, 2015. for time: 100x burpee + standing long jump Post score to comments.
Sunday, August 9, 2015
Rest today.
Saturday, August 8, 2015
clean and jerk 1-1-1-1-1-1-1 Compare results to May 16, 2015. 10 rounds for time: 5x standing long jump 5x burpee 5x wall climb Post score to comments.
Friday, August 7, 2015
in teams of 3 or 4, five rounds of rowing per person, for max meters: 1:15 work –3:45 rest– then, in teams of 3 or 4, for max repetitions: 3:00 lateral burpee relay, right –1:00 rest– 3:00 lateral burpee relay, left run five rounds, for max distance: 1:15 work –3:45 rest– then, two rounds, for […]
Thursday, August 6, 2015
nine rounds for time: 10x strict pull-up 10x strict ring dip nine rounds for time: 10x *pull* 15x bench dip Post score to comments.
Wednesday, August 5, 2015
front squat 1-1-1 Compare results to January 26, 2015. then, four rounds for time: 350m run 50m walking lunge (alternating, total) workout courtesy of crossfit.com four rounds for time: 350m run 50m walking lunge (alternating, total) workout courtesy of crossfit.com
Tuesday, August 4, 2015
***Important Announcement***MPH Apparel Pre-Order Going on NOW! In time for early fall, you can rep the best CrossFit gym in DC! Please note that all merchandise will be pre-order ONLY. PRE-ORDER PERIOD ENDS ON Thursday, August 13. We are accepting orders at MPH, along with cash (change available) and personal checks! Pricing: T-shirts (men’s and […]
Monday, August 3, 2015
as many rounds as possible in 11 minutes: 5x toes-to-bar 7x box jump-over, 18″ platform 9x push press @ 95/65-lbs. as many rounds as possible in 11 minutes: 5x strict sit-up 7x tuck jump 9x pushup Post score to comments.