Monday, October 14, 2013
“CrossFit Total” back squat, 1 repetition shoulder press, 1 repetition deadlift, 1 repetition This workout is scored by the total weight lifted. Compare results to January 9, 2010. workout courtesy of crossfit.com
Friday, October 11, 2013
Complete 20 minutes, every minute, on-the-minute where the odd intervals are 10x dumbbell thruster with 45/30-lb. dumbbells, and the even intervals are 35x double under.
Thursday, October 10, 2013
power snatch + 5x overhead squat 1-1-1-1-1-1-1-1 Compare results to August 13, 2012. workout courtesy of crossfit.com
Wednesday, October 9, 2013
Announcing the first MPH Presidential Physical Fitness Test! Inspired by the Presidential Physical Fitness Test that we all took in gym class in middle school and high school, this workout consists of several short tests, each designed to measure capacity in an area of fitness. Of course, we took out the silly ones and added […]
Tuesday, October 8, 2013
Congratulations Sara R., for completing our Elements Workshop curriculum! — three rounds for time: 10x chest-to-bar pull-up 10x back squat @ 165/115-lbs. 10x burpee
Monday, October 7, 2013
Team MPH at the Hopper. Congratulations May B., Chris C., Rebekka, Melody and Alissa G., for having a fantastic competition, demonstrating as much technical skill and physical fitness as heart and courage in each event. Thank you to our support staff—Matthew W. (head coach), Teal B., Mayra C. and Amy K., and to Michael F. […]
Saturday, October 5, 2013
The 2013 Mid-Atlantic Hopper is this weekend—Saturday, October 5 and Sunday, October 6. Please plan to make the short drive to CrossFit BWI to cheer for our athletes! Current roster includes: May B., Chris C., Rebekka, Melody, and Alissa G. — for time: run 5k Compare results to June 8, 2013.
Friday, October 4, 2013
Check out our new coach’s bio page here! four rounds, as many repetitions as possible: 2′ chest-to-bar pull-up –1′ rest– 2′ push press @ 165/115-lbs. –1′ rest– In this workout, the clock does not reset or stop between exercises. This workout is scored by the total repetitions completed.
Thursday, October 3, 2013
for time: 21-15-9 squat snatch @ 95/65-lbs. chest-to-bar pull-up Compare results to April 25, 2011. workout courtesy of mid-atlantic qualifier (2009)
Wednesday, October 2, 2013
as many rounds as possible in 15 minutes: 1x legless rope climb, 18-feet 12x dumbbell pushup