Monday, December 16, 2013
With a continuously running clock, establish a one-rep max front squat in 10 minutes. Then, complete 20 minutes, every minute, on-the-minute where the odd intervals are 1x power clean + 3x front squat @ 225/155-lbs., and the even intervals are 50x double under.
Friday, December 13, 2013
Why is Steve smiling? It’s probably because the 5th Annual MPH Holiday Riot is TONIGHT! deadlift 5-5-5-5-5 Compare results to May 15, 2013. then, for quality: 1-2-3-4-5-6-7-8-9-10 two-arm dumbbell bent-over row with 55/35-lb. dumbbells ring dip
Thursday, December 12, 2013
In charge. 2x push jerk + 2x split jerk 1-1-1-1-1 Compare results to September 28, 2010. then, three rounds; rest amply between rounds: 15x “L” pull-up
Wednesday, December 11, 2013
“Five one thousand…drop!” Congratulations Shane B., for completing our Elements Workshop curriculum! — “Holleyman“ 30 rounds for time: 5x wall ball @ 20/14-lbs. 3x handstand pushup 1x power clean @ 225/155-lbs. workout courtesy of crossfit.com
Tuesday, December 10, 2013
A little mobility love. Adrian looks like he’s having a good time. 1 1/4 back squat 3-3-3-3-3
Monday, December 9, 2013
five rounds for time: 15x kettlebell burpee 2x thruster 1x snatch This workout is scored by the load on the thruster/snatch, as well as the time to completion. workout courtesy of crossfit.com
Saturday, December 7, 2013
for time: 10-9-8-7-5-6-5-4-3-2-1 deadlift @ 255/175-lbs. swing @ 55/35-lbs. box jump, 24″ platform
Friday, December 6, 2013
six rounds for time: 400m run 25x pull-up workout courtesy of crossfit.com
Thursday, December 5, 2013
front squat 2-2-2-2-2-2-2-2-2-2* Rest exactly two minutes between sets.
Wednesday, December 4, 2013
muscle snatch 1-1-1-1-1 power snatch 3-3-3-3-3 Compare results to February 12, 2010. snatch 5-5-5-5-5 Compare results to August 6, 2009. workout courtesy of crossfit.com