Tuesday, May 11, 2010
The one and only Meggers giving Neil A. a great shot. for time: 5-4-3-2-1 muscle-up bear complex @ 115/75-lbs. The barbell bear complex consists, sequentially, of: power clean front squat push press back squat behind-the-neck push press then, return the bar to the ground for the next power clean The movements may be modified, broken-up […]
Monday, May 10, 2010
***Important Announcement*** MPH will be closed on Saturday, Sunday and Monday, May 8, 9 and 10 for the US Central East Regional final in Logan, OH. We will resume a normal class schedule on Tuesday, May 11. — Day two: congratulations everyone, all of our athletes and supporters, and to Christy P., for winning the […]
Saturday, May 8, 2010
***Important Announcement*** MPH will be closed on Saturday, Sunday and Monday, May 8, 9 and 10 for the US Central East Regional final in Logan, OH. We will resume a normal class schedule on Tuesday, May 11. Good luck to all competitors! seven rounds for time: 5x squat 5x pushup 5x squat 5x jump and […]
Friday, May 7, 2010
From our friends at Potomac CrossFit: [vodpod id=Video.3563762&w=425&h=350&fv=] more about “2010 Crossfit Games D.C. Sectionals H…“, posted with vodpod Congratulations Michael S., Amanda E., Terry H., Campbell R. and John G., for completing our Elements Workshop curriculum! — as many rounds as possible in 12 minutes: 3x single-arm snatch, right arm @ 55/35-lbs. 9x swing […]
Thursday, May 6, 2010
back squat 3-3-3 Compare results to December 16, 2009. then, three rounds; rest amply between rounds: max push press @ 1/2 body weight max strict bodyrow This workout is scored by the number of repetitions completed of each exercise from all three rounds. Compare results to September 23, 2009.
Wednesday, May 5, 2010
10 rounds, each for time; rest amply between rounds: 200m run This workout is scored by the difference between the fastest time and the slowest time.
Tuesday, May 4, 2010
“Randy” for time: 75x power snatch @ 75/55-lbs. Compare results to September 18, 2009. workout courtesy of crossfit.com
Monday, May 3, 2010
10 rounds for time: 3x weighted pull-up @ 45/30-lbs. 5x strict pull-up 7x kipping 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 constitutes […]
Saturday, May 1, 2010
power snatch (max attempt) 2-2-2-2-2
Friday, April 30, 2010
Bill G., the encore, with solid pushup technique: tight midline, chest-to-floor, no contact at the thighs or, uh, the hips. front squat (max attempt) 1-1-1-1-1 Compare results to December 28, 2009. then, for time: run one mile Compare results to September 30, 2009.