Friday, April 8, 2011

for time: 70x burpee 60x sit-up 50x kettlebell swing @ 55/35-lbs. 40x pull-up 30x handstand pushup workout courtesy of crossfit.com

Thursday, April 7, 2011

weighted strict pull-up 5-5-5-5-5 Compare results to July 1, 2010. then, “Four-nine“ for time: two rounds; rest one minute between rounds, tabata bottom-to-bottom squat* + 250x double under *One Tabata round is eight rounds of 20 seconds of maximum work, followed by 10 seconds of rest. All 10-second rest intervals must be taken in the […]

Wednesday, April 6, 2011

clean and jerk 2-2-2 then, three rounds, each for time; rest amply between rounds: 400m run 15x clean and jerk @ 95/65-lbs. This workout is scored by all three times. Compare results to July 9, 2009.

Tuesday, April 5, 2011

“Kelly” five rounds for time: 400m run 30x box jump, 24″ platform 30x wall ball @ 20/14-lbs. workout courtesy of crossfit.com

Monday, April 4, 2011

Congratulations John B., and Campbell R. and Leota T. for completing Sunday’s Credit Union Cherry Blossom Ten Mile Run! — as many rounds as possible in 15 minutes: 5x deadlift @ 315/225-lbs. 10x single-arm kettlebell power clean @ 70/55-lbs. workout courtesy of crossfit football

Saturday, April 2, 2011

***Important Announcement*** Beginning Saturday, March 19, we will host the weekly 2011 Reebok CrossFit Games Open workout for our competitors every Saturday at 1p through April 23 April 30. Please come by each week at this time to cheer on Neil A., Sidra C., Steve D., Tamra F. (from Dubai!), Ivy F., Rob K., Jen […]

Thursday, March 31, 2011

October’s Tough Mudder at Wintergreen Resort in Virginia is on, and Leota T. has generously volunteered to captain this expedition. She set up a team for MPH athletes, so please click here to register! five rounds, each for time; rest amply between rounds: 7x back squat @ 225/155-lbs. 14x swing @ 70/55-lbs. 21x sit-up + […]

Wednesday, March 30, 2011

It’s real. 10 rounds for time: 3x weighted pull-up @ 45/30-lbs. 5x strict pull-up 7x pull-up For the weighted pull-ups, place a 45-pound dumbbell between your legs above crossed ankles, and jettison the dumbbell after the third repetition. Continue with strict pull-ups and then kipping pull-ups. Coming off the bar or going to the ground […]

Tuesday, March 29, 2011

“Grace“ for time: 30x clean and jerk @ 135/95-lbs. The standard for this workout is ground-to-overhead in two movements. The clean begins at the ground and may be caught in any position—power or squat. Any overhead press or jerk variation is acceptable. workout courtesy of crossfit.com then, “Bugaboo” for time: 200x thruster @ 75/55-lbs. workout […]