Monday, November 30, 2009
for time: 21x handstand pushup 400m run 21x weighted pull-up 15x handstand pushup 400m run 15x weighted pull-up 9x handstand pushup 400m run 9x weighted pull-up This workout is scored by both the time and load. workout courtesy of crossfit.com
Wednesday, November 25, 2009
Borja G., getting some grip work in. Today, the MPH community says goodbye to Austin W., as he heads back to Santa Cruz, CA to await deployment orders from the United States Marine Corps. Austin joined us in September, quietly ripped through the Elements Workshop and quickly became one of our hardest working athletes. He […]
Tuesday, November 24, 2009
for time: 100x pull-up + thruster debt each time you drop off of the bar, complete 10x thruster @ 65/45-lbs. if your head does not clear the bar, complete 5x thruster @ 65/45-lbs. for each infraction when you finally let go Thruster debts are to be paid immediately upon coming off of the bar. In […]
Monday, November 23, 2009
power clean 2-2-2-2-2 then, for time: 150x burpee Compare results to June 11, 2009.
Saturday, November 21, 2009
four distances, each for time; rest amply between distances: 2x 800m run 2x 1000m row This workout is scored by all four times.
Friday, November 20, 2009
Meghan M. warms-up her power clean. This workout is long overdue. We had an athlete once named Nadine, whom I affectionately called “Dizz” for no particular reason. Nadine was our first fire-breather, man or woman. She routinely beat(-up) our boys. It was great. Remember, Neil—that 20-minute AMRAP of 10 bodyrows and 10 pushups where she […]
Thursday, November 19, 2009
The votes are in: “Hard. Fast. No cuddling afterward.” is our new t-shirt tag. 53 athletes voted, and the breakdown looked like this: Hard. Fast. No cuddling afterward.: 22 Your personal trainer works out here.: 15 You will thank us . . . later.: 10 If a tree falls in the forest, we probably pushed […]
Wednesday, November 18, 2009
as many rounds as possible in 20 minutes: 400m run 15x ring dip 15x box jump, 24″ platform
Tuesday, November 17, 2009
snatch 3-3-3-3-3 Compare results to October 12, 2009.
Monday, November 16, 2009
A few notes to start the week: Rebekka completed her CrossFit Level 1 Certification this past weekend at CrossFit Fort Meade—congratulations! If you have yet to read yesterday’s post, get there soon. We painstakingly whittled the t-shirt tag list down to five (from 160+), and a poll is now posted in the right sidebar. Thank […]
