Saturday, July 18, 2009
for time: run 10k
Friday, July 17, 2009
***Important Announcement*** Today will be our last day training at Gold’s Gym Midtown. On July 27, 2009, we will be opening our own CrossFit affiliate, CrossFit MPH, at 1469 Church Street NW. We can be reached at: coach@crossfitmph.com, and 202.556.5304. — Deuces…we’re out. “Ted“ for time: 50x dumbbell burpee + squat clean + thruster with […]
Thursday, July 16, 2009
as many rounds as possible in 20 minutes: 50-foot standing long jump 25x hollow rock Compare results to April 18, 2009.
Wednesday, July 15, 2009
ten rounds for time: 10x deadlift @ 135/95-lbs. 10x pushup
Tuesday, July 14, 2009
three rounds for time: 21x burpee 500m row 21x swing @ 55/35-lbs.
Monday, July 13, 2009
10 rounds for time: 3x weighted pull-up @ 45/30-lbs. 5x strict pull-up 7x 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 termination […]
Saturday, July 11, 2009
turkish get-up (max attempt) 3-3-3-3-3-3
Friday, July 10, 2009
back squat (max attempt) 2-2-2-2-2
Thursday, July 9, 2009
three rounds, each for time; rest exactly three minutes between rounds: 400m run 15x clean and jerk @ 95/65-lbs. This workout is scored by all three times.
Wednesday, July 8, 2009
five rounds for time: 10x lunge @ 55/35-lbs. 15x swing
