Tuesday, December 3, 2013
10 minutes, every minute, on-the-minute: 5x muscle-up then, three rounds for time: 20x burpee 15x shoulder-to-overhead @ 95/65-lbs. 10x chest-to-bar pull-up
Monday, December 2, 2013
clean 3-3-3 Compare results to January 22, 2013. then, for time: 21-15-9 dumbbell hang squat clean with 50/35-lb. dumbbells handstand pushup Compare results to June 14, 2012. workout courtesy of crossfit.com
Wednesday, November 27, 2013
“Kelly” five rounds for time: 400m run 30x box jump, 24″ platform 30x wall ball @ 20/14-lbs. Compare results to April 5, 2011. workout courtesy of crossfit.com
Tuesday, November 26, 2013
Today, the MPH community says goodbye to Jim C. as he heads to London, England with his wife for work. A natural and seasoned competitor, Jim was focused from the start. In our progress check three weeks after beginning at MPH, he told us that he “first wanted to be the best in the class, […]
Monday, November 25, 2013
deadlift 1-1-1 Compare results to March 2, 2013. With a continuously running clock complete one muscle-up the first minute, two muscle-ups the second minute, three muscle-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 the number of total muscle-ups completed. […]
Saturday, November 23, 2013
power clean 1-1-1 Compare results to September 13, 2012. then, five rounds for time: 10x dumbbell push press with 50/35-lb. dumbbells 1x legless rope climb, 18 feet
Friday, November 22, 2013
10 rounds for time: 10x pull-up 10x ring dip
Thursday, November 21, 2013
bear complex 7-7-7-7-7 The barbell bear complex consists, sequentially, of: power clean front squat push press back squat behind-the-neck push press then, return the bar to the ground for the next power clean The movements may be modified, broken-up or combined in any way, so long as these parameters are met: The power clean starts […]
Wednesday, November 20, 2013
power snatch 1-1-1 Compare results to September 7, 2012. then, three rounds for time: 10x overhead squat @ 135/95-lbs. 50x double under workout courtesy of crossfit games northwest regional Compare results to July 29, 2011.
Tuesday, November 19, 2013
back squat 5-5-5 Compare results to November 7, 2012. shoulder press 5-5-5 Compare results to February 28, 2012.