Monday, January 17, 2011
***Important Announcement*** MPH will be closed on Monday, January 17 for the Martin Luther King Day holiday. We will resume a normal class schedule on Tuesday, January 18. seven rounds for time: 5x squat 5x pushup 5x squat 5x jump and reach, 18″ target above maximum standing reach 5x burpee Compare results to May 8, […]
Saturday, January 15, 2011
Congratulations Jeff T. and Rufus L., for completing our Elements Workshop curriculum! — five rounds; rest amply between rounds: max thruster @ 2/3 body weight max pull-up This workout is scored by the number of repetitions completed of each exercise from all five rounds. Compare results to March 22, 2010. workout courtesy of crossfit.com
Friday, January 14, 2011
six distances, each for time; rest amply between distances: 1x 1-mile run 2x 1000m row 1x 400m run 2x 250m row This workout is scored by all six times. Compare results to April 5, 2010.
Thursday, January 13, 2011
as many repetitions as possible: 1′ burpee 3′ pull-up 3′ hang power clean @ 135/95-lbs. 2′ pull-up 2′ hang power clean 1′ pull-up 1′ hang power clean 1′ burpee This workout is scored by the total repetitions completed.
Wednesday, January 12, 2011
Unfortunately (for MPH), Jonathan H. headed West last week to Colorado to chase some time in the snow. His last workout with us was last Wednesday—he surprised us with the news that day. So, we’re working out in his honor (and in his absence) today. Jon was one of our first new athletes, and proved […]
Tuesday, January 11, 2011
We said don’t be awkward. three rounds for time: 400m run 30x overhead squat @ 75/55-lbs. 21x pull-up workout courtesy of crossfit.com
Monday, January 10, 2011
deadlift 3-3-3 Compare results to October 26, 2010. then, three rounds for time: 7x deadlift @ 275/185-lbs. 14x swing @ 70/55-lbs. 21x pike-up Compare results to April 22, 2009.
Saturday, January 8, 2011
“Karen” for time: 150x wall ball @ 20/14-lbs. workout courtesy of crossfit.com then, “Flight Simulator” for time: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 unbroken double under You must come to a complete stop between sets. workout courtesy of optimum performance training Compare all results to February 10, 2010.
Friday, January 7, 2011
for time*: 21x deadlift @ 225/155-lbs. 15x thruster @ 45-lbs. 21x toes-to-bar 15x deadlift @ 225/155-lbs. 15x thruster @ 45-lbs. 15x toes-to-bar 9x deadlift @ 225/155-lbs. 15x thruster @ 45-lbs. 9x toes-to-bar *The bar begins at 45-lbs. at the start of the workout, and must be loaded and unloaded by the athlete each time the […]
Thursday, January 6, 2011
back squat 3-3-3-3-3 Compare results to September 22, 2010. then, two rounds; rest amply between rounds: max strict mixed-grip pull-up max weighted pushup @ 45/25-lbs. This workout is scored by the total repetitions completed of each exercise from both rounds.
