Tuesday, March 13, 2012
Congratulations Shawn J., for completing our Elements Workshop curriculum! — power snatch 1-1-1-1-1-1-1
Monday, March 12, 2012
It’s real. If only today was this delicious. Tabata Mash-Up: Front Squat + Pull-up Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the odd intervals are front squats @ 110/70-lbs., and the even intervals are pull-ups. There is no rest between exercises, except a one-minute break after round […]
Saturday, March 10, 2012
***Important Announcement*** Beginning Saturday, February 26, we will host the weekly 2012 Reebok CrossFit Games Open workout for our competitors every Saturday at 1p through March 24. Please come by each week at this time to cheer on Neil A., Sidra C., Chris C., Steve D., Tamra F., Ivy F., Michael F., Alissa G., Borja […]
Friday, March 9, 2012
Official MPH mascot. Zoe. as many repetitions as possible in five minutes: double under then, three rounds, rest amply between rounds, as many calories as possible: 2′ row This workout is scored by the total double unders completed, as well as the total calories rowed from all three rounds.
Thursday, March 8, 2012
deadlift 5-5-5 Compare results to February 3, 2012. then, as many repetitions as possible in seven minutes: burpee* *You must jump to a 6″ target above maximum standing reach. workout courtesy of crossfit.com
Wednesday, March 7, 2012
power snatch 1-1-1 Compare results to March 1, 2012. overhead squat 3-3-3 Compare results to January 11, 2012.
Tuesday, March 6, 2012
Satisfaction—the look after exceeding what was thought possible. Well deserved… five rounds for time: 600m run 15x squat clean + thruster @ 95/65-lbs. workout courtesy of crossfit.com
Monday, March 5, 2012
***Important Announcement*** The next (and best)…Roller Derby is on? It’s true. It turns out our very own Jason C. and his fiancée have been living a double a life. Under their alter egos “John BoneHer” and “Nasty Pelosi”, they bring bi-partisan love to the DC Rollergirls. Now, they’re pulling out all the stops and inviting the […]
Saturday, March 3, 2012
***Important Announcement*** Beginning Saturday, February 26, we will host the weekly 2012 Reebok CrossFit Games Open workout for our competitors every Saturday at 1p through March 24. Please come by each week at this time to cheer on Neil A., Sidra C., Chris C., Steve D., Tamra F., Ivy F., Michael F., Alissa G., Borja […]
Friday, March 2, 2012
weighted strict chin-up 3-3-3 then, four rounds, each for time; rest exactly 60 seconds between rounds: 10x handstand pushup 20x lunge jump (alternating, total) 30x sit-up
