Tuesday, January 19, 2010
deadlift 5-5-5-5-5 then, as many rounds as possible in 10 minutes: 4x handstand pushup 8x swing @ 70/55-lbs. 12x ghd sit-up workout courtesy of crossfit.com
Monday, January 18, 2010
***Important Announcement*** MPH will be closed on Monday, January 18, 2010 for the Martin Luther King Day holiday. We will resume a normal class schedule on Tuesday, January 19. two rounds, each for time; rest amply between rounds: 800m run 30x standing long jump 30x pushup 400m run 20x standing long jump 20x pushup 200m […]
Saturday, January 16, 2010
weighted pull-up (max attempt) 5-5-5-5-5 then, for time: 100-foot lunge 21x pull-up 21x sit-up 100-foot lunge 18x pull-up 18x sit-up 100-foot lunge 15x pull-up 15x sit-up 100-foot lunge 12x pull-up 12x sit-up 100-foot lunge 9x pull-up 9x sit-up 100-foot lunge 6x pull-up 6x sit-up Compare results to June 30, 2009. workout courtesy of crossfit.com
Friday, January 15, 2010
Congratulations Sue R., for completing our Elements Workshop curriculum! — “The Chief” five cycles, as many rounds as possible in three minutes: 3x power clean @ 135/95-lbs. 6x pushup 9x squat A one minute break is given before repeating each cycle. The clock does not reset or stop between rounds. This workout is scored by […]
Thursday, January 14, 2010
Congratulations Derek B. and Kristie K., for completing our Elements Workshop curriculum! — “Fight Gone Bad!“ three rounds: wall ball @ 20/14-lbs. (reps) sumo deadlift high-pull @ 75/55-lbs. (reps) box jump, 20″ platform (reps) push-press @ 75/55-lbs. (reps) row (calories) In this workout you will move from each of the five stations after one minute. […]
Wednesday, January 13, 2010
snatch (max attempt) 3-3-3-3-3 Compare results to November 17, 2009. then, three rounds for time: 25x hang squat snatch @ 65/45-lbs. 25x toes-to-bar
Tuesday, January 12, 2010
front squat 3-3-3 Compare results to June 9, 2009. push press 5-5-5-5-5 Compare results to August 3, 2009. then, three rounds; rest amply between rounds: max strict pull-up Compare results to December 28, 2009.
Monday, January 11, 2010
***Important Announcement*** Please note the addition of a 6p Workout of the Day class on Tuesdays and Thursdays. Neil is our most famous athlete. Everyone knows him for his less-than-perfect counting skills, “ESL” fumbles, baby-soft hands and, uh, obscene indecent lewd profane…suggestive squat and pushup technique. What may or may not be so widely known […]
Saturday, January 9, 2010
“CrossFit Total” back squat, 1 repetition shoulder press, 1 repetition deadlift, 1 repetition This workout is scored by the total weight lifted. workout courtesy of crossfit.com
Friday, January 8, 2010
***Important Announcement*** This Saturday, January 9, we will host two events open to all MPH athletes: At 8a, we will kick off the New Year and begin the hour by briefing those MPH athletes and spectators attending the Sectional qualifier in March. During this hour, we will also outline our goals and priorities as a […]
