Friday, July 6, 2012
“SQT” three rounds for time: 10x ground-to-overhead @ 95/65-lbs. 200-yard shuttle sprint workout courtesy of crossfit.com
Thursday, July 5, 2012
Congratulations Scott B., for completing our Elements Workshop program! — five cycles; as many rounds as possible in three minutes: 4x dumbbell power clean with 55/35-lb. dumbbells 8x strict sit-up 12x squat A one minute break is give before repeating each cycle. The clock does not reset or stop between rounds. This workout is scored […]
Wednesday, July 4, 2012
***Important Announcement*** MPH will be closed on Wednesday, July 4 for the Fourth of July holiday. We will resume a normal workout schedule on Thursday, July 5. for time: 500m swim 5k run
Tuesday, July 3, 2012
for time: 1-2-3-4-5-6-7* muscle-up + as many repetitions as possible in five minutes: double under *You must complete a 200m run after each set of muscle-ups. This workout is scored by the time to completion in part one, and the total double unders completed in part two. Compare results to May 2, 2011.
Monday, July 2, 2012
Caption contest. Go… snatch 1-1-1 Compare results to March 27, 2012. then, three rounds for time: 25x hang squat snatch @ 65/45-lbs. 25x toes-to-bar Compare results to January 13, 2010.
Saturday, June 30, 2012
four rounds; rest amply between rounds: 7x turkish get-up, right arm @ 70/55-lbs. max “L” pull-up 7x turkish get-up, left arm @ 70/55-lbs. max strict bodyrow This workout is scored by both the total “L” pull-ups and total strict bodyrows completed from all four rounds.
Friday, June 29, 2012
Congratulations Jon A., for completing our Elements Workshop program! — power snatch 1-1-1 overhead squat 3-3-3 Compare all results to March 7, 2012.
Thursday, June 28, 2012
as many rounds as possible in 12 minutes: 3x front squat @ 165/115-lbs. 6x single-leg squat (alternating, total) 9x chest-to-bar pull-up
Wednesday, June 27, 2012
Congratulations Alex S., for completing our Elements Workshop curriculum! — as many rounds as possible in 20 minutes: 200m run 21x swing @ 55/35-lbs. 7x handstand pushup
Tuesday, June 26, 2012
deadlift* 2-2-2-2-2-2-2-2-2-2 *Rest exactly one minute between sets. Compare results to April 28, 2011. workout courtesy of crossfit.com