Friday, March 29, 2013
overhead squat 3-3-3-3-3-3-3 Compare results to December 21, 2010.
Thursday, March 28, 2013
shoulder press 2-2-2 Compare results to August 24, 2012. then, 10 minutes, every minute, on-the-minute: 3x squat clean
Wednesday, March 27, 2013
Emma says: “Nutrition is the foundation of any effective fitness program.” seven minutes, every minute, on-the-minute: 3x power snatch then, three rounds for time: 400m run 21x hang power snatch @ 75/55-lbs. 12x handstand pushup
Tuesday, March 26, 2013
for time: 21-15-9 box jump, 30/24″ platform toes-to-bar
Monday, March 25, 2013
Most of the competitors after 13.3. power clean 2-2-2 Compare results to September 25, 2012. then, for time: 1-2-3-4-5-6-7-8-9-10* clean and jerk @ 155/105-lbs. *You must complete one round of “Cindy” after each clean and jerk set. Each round of “Cindy” is equivalent to 5x pull-up + 10x pushup + 15x squat. There is no […]
Saturday, March 23, 2013
***Important Announcement*** Beginning Saturday, March 9, we will host the weekly 2013 Reebok CrossFit Games Open workout for our competitors every Saturday at 1245p, through April 6. Please come by each week at this time to cheer on over 30 MPH athletes, as they attempt to qualify our affiliate team for the Mid-Atlantic Regional Final […]
Friday, March 22, 2013
five rounds; rest amply between rounds: max front squat @ body weight max pull-up This workout is scored by the number of repetitions completed of each exercise from all five rounds.
Thursday, March 21, 2013
snatch 2-2-2 Compare results to February 12, 2013. snatch pull 3-3-3 Compare results to March 15, 2013. then, for quality: 3′ “L”-sit* *You may use as many sets as needed to accumulate three minutes. Compare results to February 22, 2013.
Wednesday, March 20, 2013
Congratulations Linda K., for completing our Elements Workshop curriculum! — as many pushups as possible: max pushup 50x swing @ 55/35-lbs. 400m run max pushup 40x swing 800m run max pushup 30x swing 400m run This workout is scored by the total pushups completed. Compare results to February 16, 2012.
Tuesday, March 19, 2013
Mobility: start ’em early. as many repetitions as possible in 10 minutes: muscle-up Compare results to January 16, 2013. then, as many repetitions as possible: 2′ double under 2′ dumbbell thruster with 45/30-lb. dumbbells 90″ double under 90″ dumbbell thruster with 50/35-lb. dumbbells 60″ double under 60″ dumbbell thruster with 55/40-lb. dumbbells This workout is […]