Thursday, September 19, 2013
Caption contest! Complete 20 minutes, every minute, on-the-minute where the odd intervals are 3x muscle-up, and the even intervals are 5x clean @ 225/155-lbs. and 7x burpee. Compare results to April 25, 2013.
Wednesday, September 18, 2013
MPH has been nominated as one of the best CrossFit boxes in the Washington area for the Washington Post Express annual “Best Of” list! Please vote for us here (you can vote as many times as you wish)! — With a continuously running clock complete one hand-release pushup the first minute, two box jumps to […]
Tuesday, September 17, 2013
Congrats on a successful triathlon! MPH has been nominated as one of the best CrossFit boxes in the Washington area for the Washington Post Express annual “Best Of” list! Please vote for us here (you can vote as many times as you wish)! — overhead squat 3-3-3-3-3 Compare results to June 8, 2011. then, tabata […]
Monday, September 16, 2013
as many repetitions as possible: 2′ toes-to-bar —15″ rest— 2′ double under —15″ rest— 90″ toes-to-bar —15″ rest— 90″ double under —15″ rest— 60″ toes-to-bar —15″ rest— 60″ double under —15″ rest— 30″ toes-to-bar —15″ rest— 30″ double under In this workout, the clock does not reset or stop between exercises. This workout is scored […]
Saturday, September 14, 2013
1 1/4 back squat 3-3-3 then, seven rounds for time: 7x front squat @ 165/115-lbs. 7x chest-to-bar pull-up Compare results to February 23, 2012.
Friday, September 13, 2013
for time: 25x ring dip 50x swing @ 55/35-lbs. 20x ring dip 40x swing 15x ring dip 30x swing Compare results to October 17, 2012.
Thursday, September 12, 2013
seven minutes, every minute, on-the-minute: 2x power snatch power clean + hang power clean + jerk 3-3-3
Wednesday, September 11, 2013
“Murph” for time: 1-mile run 100x pull-up 200x pushup 300x squat 1-mile run Start and finish with a one-mile run. Partition the pull-ups, pushups and squats as needed. If you have a 20-pound vest or body armor, wear it. Compare results to September 11, 2012. workout courtesy of crossfit.com
Tuesday, September 10, 2013
three rounds for time: 400m run 21x burpee
Monday, September 9, 2013
“J.J.” for time: 1x squat clean @ 185/125-lbs. 10x parallette handstand pushup 2x squat clean 9x parallette handstand pushup 3x squat clean 8x parallette handstand pushup 4x squat clean 7x parallette handstand pushup 5x squat clean 6x parallette handstand pushup 6x squat clean 5x parallette handstand pushup 7x squat clean 4x parallette handstand pushup 8x […]