Wednesday, September 29, 2010
as many rounds as possible in 30 minutes: 400m run with 20/10-lb. weight vest max weighted pull-up @ 20/10-lbs. This workout is scored by both the total number of rounds and total pull-ups completed.
Tuesday, September 28, 2010
2x push jerk + 2x split jerk 1-1-1-1-1 Compare results to May 24, 2010. then, three rounds; rest amply between rounds: max strict bodyrow Compare results to July 14, 2010.
Monday, September 27, 2010
Elements of a missed front squat (yep, he missed it): rounded back, low elbows, internally rotated knees. five one-minute rounds; rest exactly one minute between rounds: 30x swing* @ 70/55-lbs. *Rowing debt accrues in 1000m intervals, each time all 30 swings are not completed in the designated one-minute time period. This workout is scored by […]
Saturday, September 25, 2010
Today, MPH and District CrossFit join forces for Fight Gone Bad 5, the fifth annual fundraiser to benefit Livestrong, Wounded Warrior Project and The CrossFit Foundation. Please familiarize yourself with the rules of this event, then register here to join the CrossFit MPH team! Thank you to everyone who contributed to this cause already—athletes and […]
Friday, September 24, 2010
“Test 5” for time: 800m run 21x thruster @ 75/55-lbs. 21x “L” pull-up workout courtesy of crossfit.com
Thursday, September 23, 2010
eight rounds for time: 25x sit-up 5x muscle-up Compare results to November 6, 2009.
Wednesday, September 22, 2010
back squat 3-3-3-3-3 Compare results to March 1, 2010. sots press 3-3-3
Tuesday, September 21, 2010
Congratulations Rachel Z., for completing our Elements Workshop curriculum! — for time: 21-18-15-12-9-6-3 sumo deadlift high-pull @ 75/55-lbs. push jerk workout courtesy of crossfit.com
Monday, September 20, 2010
deadlift 3-3-3-3-3 Compare results to December 2, 2009. then, for time: run one mile Compare results to June 12, 2010.
Saturday, September 18, 2010
for time: 21-18-15-12-9-6-3 strict pull-up nose-to-floor handstand pushup workout courtesy of crossfit.com