Saturday, February 23, 2013
as many rounds and repetitions as possible in 10 minutes: 60x bar-facing burpee 30x overhead squat @ 120/90-lbs. 10x muscle-up workout courtesy of crossfit.com
Friday, February 22, 2013
as many rounds and repetitions as possible in 10 minutes: 7x deadlift @ 315/205-lbs. 14x single-leg squat 21x double under 200m run workout inspired by crossfit.com then, for quality: 3′ “L”-sit* *You may use as many sets as needed to accumulate three minutes. Compare results to January 8, 2013.
Thursday, February 21, 2013
hang clean + 2x jerk 1-1-1 then, seven rounds for time: 7x push jerk @ 155/105-lbs. 7x chest-to-bar pull-up 7x burpee workout courtesy of crossfit.com
Wednesday, February 20, 2013
Congratulations Amitesh P., for completing our Elements Workshop curriculum! — snatch 1-1-1 Compare results to December 17, 2012. snatch balance 3-3-3 Compare results to September 17, 2010.
Tuesday, February 19, 2013
three rounds; rest amply between rounds: 3x strict muscle-up + 3x muscle-up 4x strict handstand pushup + 4x kipping handstand pushup 5x strict pull-up + 5x pull-up then, for time: 20x front squat @ 205/135-lbs. 30x box jump, 30″ platform 40x swing @ 55/35-lbs. 50x wall ball @ 20/14-lbs. workout courtesy of crossfit.com
Saturday, February 16, 2013
deadlift 3-3-3 Compare results to December 15, 2012. then, as many repetitions as possible in seven minutes: 3x thruster @ 100/65-lbs. 3x chest-to-bar pull-up 6x thruster 6x chest-to-bar pull-up 9x thruster 9x chest-to-bar pull-up 12x thruster 12x chest-to-bar pull-up 15x thruster 15x chest-to-bar pull-up… This is a timed workout. If you complete the round of […]
Friday, February 15, 2013
Picture re-post from May 4, 2011. Unfortunately (for MPH), Katie M. will soon head West to Seattle, and today is her last day at MPH. The quintessential fire-starter, when she is not punching bears in the throat or sacking hockey players on the opposing team, she can always be found raising a ruckus having a […]
Thursday, February 14, 2013
clean and jerk 2-2-2 Compare results to December 13, 2012. front squat 3-3-3 Compare results to December 11, 2012. 1 1/4 front squat 3-3-3 Compare results to February 7, 2013.
Wednesday, February 13, 2013
for time: 400m run 21x single-leg squat (alternating, total) 42x lunge @ 90/60-lbs. 400m run 15x single-leg squat 30x lunge 400m run 9x single-leg squat 18x lunge Compare results to June 7, 2012.
Tuesday, February 12, 2013
snatch 2-2-2 Compare results to December 11, 2012. then, three rounds; rest amply between rounds: 10x strict handstand pushup 10x strict pull-up* 100x double under *If all three rounds are completed unbroken, add weight next time.