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 […]
Friday, April 1, 2011
hang squat snatch 2-2-2-2-2
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 […]
Monday, March 28, 2011
A Saturday morning warm-up for some of the Running Team at the track. front squat 3-3-3-3-3 Compare results to February 2, 2010. then, six rounds; rest amply between rounds: max ring dip This workout is scored by the total ring dips completed from all six rounds.
Saturday, March 26, 2011
***Important Announcement*** A new MPH Running Clinic is open for general participation on Sunday, March 27 from 8-11a. This one-day group clinic is available in MINDBODY for $99, and includes: The definition of running: history, technique and physics The science of POSE Ⓡ running: perception, body weight application and the gravity concept The application of […]
Friday, March 25, 2011
***Important Announcement*** When CrossFit extended the deadline for the 2011 Reebok CrossFit Games Open workout 11.1, they delayed workouts two through six by a week. So, we will re-run the first workout this Saturday, March 26 at 1p. If you are a competitor looking to improve your score, or if you are an MPH athlete […]