Thursday, December 11, 2014
for time: 10x dumbbell squat clean + thruster with 55/40-lb. dbs 5x muscle-up 8x dumbbell squat clean + thruster 4x muscle-up 6x dumbbell squat clean + thruster 3x muscle-up 4x dumbbell squat clean + thruster 2x muscle-up 2x dumbbell squat clean + thruster 1x muscle-up
Wednesday, December 10, 2014
two rounds for time: 100x double under 25x toes-to-bar 25x deadlift @ 185/135-lbs.
Tuesday, December 9, 2014
clean and jerk 1-1-1 back squat 1-1-1 Compare all results to September 22, 2014.
Monday, December 8, 2014
five rounds for time: 400m run 21x squat 15x pull-up 9x ring dip five rounds for time: 400m run 21x squat 15x *pull* 9x pushup Post score to comments.
Sunday, December 7, 2014
Interested in a team competition this winter? MPH will be sending four-person teams to the Cold War 4: Mid-Atlantic Team Competition, which will be held on Saturday, January 17 at the Freedom Aquatic and Fitness Center in Manassas, Virginia. There are both Rx and scaled divisions, so everyone can compete! For this competition, you will […]
Saturday, December 6, 2014
for time: 50x wall ball @ 20/14-lbs., 10-ft. target 30x clean @ 155/105-lbs. 15x muscle-up workout courtesy of crossfit.com for time: 50x burpee 90x pushup 30x *pull* Post score to comments.
Friday, December 5, 2014
push press 3-3-3-3-3 Compare results to June 27, 2014. then, two rounds; rest amply between rounds: max strict handstand pushup max strict true bodyrow max weighted pushup @ 45-lbs. This workout is scored by the total repetitions completed of each exercise from both rounds. four rounds; rest amply between rounds: max strict handstand pushup max […]
Thursday, December 4, 2014
snatch 2-2-2-2-2 Compare results to October 16, 2014. for time: 800m run 100x single-leg squat (alternating, total) 800m run Post score to comments.
Wednesday, December 3, 2014
five rounds: 1′ max shuttle run, 28-ft. increments 1′ max burpee + standing long jump, 6-feet 1′ max row (calories) —1′ rest— This workout is scored by the total repetitions completed from all five rounds. five rounds: 1′ max shuttle run, 28-ft. increments 1′ max burpee + standing long jump, 6-feet 1′ max squat —1′ […]
Tuesday, December 2, 2014
“Frantasy Land: Individual” for time: 21-15-9 thruster @ 95/65-lbs. pull-up 15-12-9 thruster @ 115/75-lbs. chest-to-bar pull-up 12-9-6 thruster @ 135/95-lbs. bar muscle-up workout courtesy of crossfit.com for time: 21-15-9 burpee *pull* 15-12-9 burpee *pull* 12-9-6 burpee *pull* Post score to comments.