Friday, April 9, 2010
Make or miss, Christy P. is the face of intensity. shoulder press 3-3-3-3-3 Compare results to May 14, 2009. then, tabata thruster* @ 95/65-lbs. *One Tabata round is eight rounds of 20 seconds of maximum work, followed by 10 seconds of rest. This workout is scored by the total repetitions completed.
Thursday, April 8, 2010
With a continuously running clock complete one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute, etc.—continuing as long as you are able. Use as many sets each minute as needed. This workout is scored by both the number of minutes and total pull-ups completed. Compare results to January 20, […]
Wednesday, April 7, 2010
***Important Announcement*** Registration for the October 31, 35th running of the Marine Corps Marathon begins today at 12p EST. As mentioned in January, we hope to put a team of MPH athletes on course for this event, training for which necessitates approximately two runs each week of interval training, or short and middle distances. Preparation […]
Tuesday, April 6, 2010
front squat 10-10-10-10-10 then, three rounds; rest amply between rounds: max strict pull-up + max kipping pull-up* *After the first missed strict pull-up repetition, you must stay on the pull-up bar and continue the max effort using the kipping pull-up. This workout is scored by the total number of repetitions completed from each round.
Monday, April 5, 2010
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.
Saturday, April 3, 2010
If there is an athlete with better (pre-event) composure than Dave R., we have not yet met him or her. push press 3-3-3-3-3 Compare results to February 17, 2010. then, as many repetitions as possible: 4′ thruster @ 115/75-lbs. 3′ swing @ 55/35-lbs. 2′ muscle-up 1′ burpee In this workout, the clock does not reset […]
Friday, April 2, 2010
“Mary” as many rounds as possible in 20 minutes: 5x handstand pushup 10x single-leg squat (alternating, total) 15x pull-up workout courtesy of crossfit.com
Thursday, April 1, 2010
hang power clean (max attempt) 2-2-2-2-2 then, as many rounds as possible in seven minutes: 12x box jump, 24″ platform 8x sumo deadlift high-pull @ 95/65-lbs. This workout is scored by the total repetitions completed. workout courtesy of crossfit games us central east wv / va / dc sectional
Wednesday, March 31, 2010
As we showcase our sectionals competitors this week in photograph, one consistently understated athlete deserves a few accompanying words. See, Melody had been waiting for that event since last year. She did not compete in 2009 because we were busy planning our business. And last weekend, she finished in seventh place, despite having one of, […]
Tuesday, March 30, 2010
Meggers—yesss! three rounds for time: 500m row 30x wall ball @ 20/14-lbs. 20x pull-up
