
In Gym: “Grace” for time: 30x clean and jerk @ 135/95-lbs. then, take 10 minutes to build up to a heavy power clean + push jerk single. At Home: “Grace” for time: 30x object clean and jerk --or-- 50x MPH-standard burpee
In Gym: for time: 400m run --or-- 500m row 30x box jump over, 24/20" platform 400m run --or-- 500m row 60x v-up 400m run --or-- 500m row 30x dumbbell thruster @ 100/70-lbs. At Home: for time: 400m run --or-- 20x burpee 60x lunge jump 400m run --or-- 20x burpee 30x virtual toes-to-bar 400m run --or-- 20x burpee 30x object thruster --or-- 2x squat jump
In Gym: “Be Like Mike” two rounds for time: 16x hang squat snatch @ ½ bodyweight 19x chest-to-bar pull-up 90x dumbbell front rack walking lunge @ 45/35-lb db. (hold anywhere on the shoulders or above) At Home: “Be Like Mike” two rounds for time: 16x object power snatch 19x strict pull-up --or-- 38x rotational sit-up 90x object walking lunge --or-- 120x walking lunge
In Gym: as many rounds as possible in 18 minutes: 12x dumbbell hang power clean @ 100/70-lbs. 15x box jump, 24/20" platform 100m farmer's carry @ 50/35-lbs. At Home: as many rounds as possible in 18 minutes: 12x object hang power clean --or-- side lunge 15x box jump --or-- squat + squat jump 200m run
In Gym: bench press 7-7-7-7-7-7 Begin each round every three minutes. then, three sets for quality: 5x strict ring muscle-up option (strict ring muscle-up, banded low ring muscle-up, strict pull-up + strict dip option) 10x bent-over row @ medium-heavy weights At Home: five rounds for quality: 10-20x wide-grip pushup 10-15x strict dip option 10x object strict seated shoulder press --or-- atomic pushup
In Gym: every minute, on-the-minute, for 20 minutes: odd minutes: 3x heavy thruster even minutes: max wattage test (erg) At Home: every minute, on-the-minute, for 20 minutes: odd minutes: 3-6x heavy thruster --or-- squat jump even minutes: 12x object single-arm snatch --or-- 8-10x (sit-up + max vertical jump)
In Gym: 100x double under 25x deadlift @ 225/155-lbs. 30x burpee 25x deadlift 100x double under At Home: 100x lateral hop 25x object deadlift --or-- 35x superman 30x burpee 25x object deadlift --or-- 35x superman 100x lateral hop
In Gym: for time: 5-4-3-2-1 rope climb 50-40-30-20-10 pushup At Home: for time: 10-8-6-4-2 challenging pulling option 50-40-30-20-10 pushup
In Gym: five rounds for time: 400m run --or-- 500m row 30x sit-up 15x dumbbell push press @ 100/70-lbs. At Home: five rounds for time: 400m run --or-- 20x burpee 30x sit-up 15x object push press --or-- atomic pushup
In Gym: front squat 5-5-5-5-5-5 Begin each round every three minutes. then, front squat 3-3-3-3 @ medium weights, 2-second pause at bottom of each rep At Home: five rounds for quality, rest amply between rounds: 15x object squat –or– 20 pause squat jump 90-second wall sit
In Gym: as many repetitions as possible: 3 minutes: knees-to-elbows 3 minutes: wall climb --30 seconds rest-- 2 minutes: knees-to-elbows 2 minutes: wall climb --30 seconds rest-- 1 minute: knees-to-elbows 1 minute: wall climb At Home: as many repetitions as possible: 3 minutes: v-up/pike-up 3 minutes: wall climb --or-- (inchworm + pushup) --30 seconds rest-- 2 minutes: v-up/pike-up 2 minutes: wall climb --or-- (inchworm + pushup) --30 seconds rest-- 1 minute: v-up/pike-up 1 minute: wall climb --or-- (inchworm + pushup)
In Gym: three rounds for time: 15x power clean @ 135/95-lbs. 25x wall ball @ 20/14-lbs., 10/9-ft. target At Home: three rounds for time: 15x object power clean --or-- (burpee + standing long jump) 25x single-arm object thruster --or-- 50x air squat
In Gym: "Strict JT" for time: 21-15-9 strict handstand pushup strict ring dip pushup At Home: "JT" for time: 21-15-9 challenging atomic pushup --or-- dumbbell/object push press dip variation pushup
In Gym: five rounds for time: 20/16-calorie row 15x front rack lunge @ 75/55-lbs. then, take 10 minutes to build up to a heavy front rack lunge set of 10. At Home: five rounds for time: 400m run --or-- 20x burpee 15x object front rack lunge --or-- 30x lunge
In Gym: in teams of two, 20 rounds for time*: 9x box jump, 24/20" platform 7x burpee 5x push jerk @ 155/105-lbs. *bar pulled from the rack* *Partners alternate rounds. At Home: 10 rounds for time: 10x lunge jump 7x burpee 5x object jerk --or-- 6x atomic pushup
In Gym: deadlift 5-5-5-3-3-3 These are touch-and-go reps. Begin each round every three minutes. then, tabata bottom-to-bottom squat At Home: two cycles, as many rounds as possible in 6 minutes; rest two minutes between cycles: 10x alternate arm/alternate leg pike-up 15x object deadlift –or– (burpee + tuck jump) 20x mountain climber then, tabata bottom -to- bottom squat
In Gym: "Fran" for time: 21-15-9 thruster @ 95/65-lbs. pull-up At Home: "Fran" for time: 21-15-9 object thruster --or-- (burpee + squat jump) strict pull-up --or-- 2x pulling option --or-- 2x pushup
In Gym: for time: 100x air squat 25x ring dip 50x russian swing @ 70/55-lbs. 25x ring dip 100x air squat At Home: for time: 100x air squat 25x dip option 50x object russian swing --or-- superman, 2-second hold at the top of each rep 25x dip option 100x air squat
In Gym: push press 3-3-3-3-3-3-3-3 Begin each round every three minutes. then, two rounds for quality: 20x dumbbell front rack step-up, 24/20″ platform At Home: as many rounds as possible in seven minutes: 6x object shoulder press + 6x object push press –or– (6x staggered grip pushup + 6x atomic pushup) 6x strict sit-up then, three rounds, as many repetitions as possible in 90 seconds, rest 60 seconds between rounds: object lunge –or– lunge
In Gym: for time: 90x wall ball 15x bar muscle-up 30x squat clean @ 135/95-lbs. At Home: for time: 90x single-arm thruster --or-- squat jump 15x challenging pull-up option 30x object squat clean
In Gym: for time: 100x double under 25x v-up 80x double under 25x v-up 60x double under 25x v-up 40x double under 25x v-up 20x double under 25x v-up 10x double under 25x v-up At Home: In Gym: for time: 100x lateral hop 25x v-up 80x lateral hop 25x v-up 60x lateral hop 25x v-up 40x lateral hop 25x v-up 20x lateral hop 25x v-up 10x double under 25x v-up
In Gym: three rounds; as many repetitions as possible: 90 seconds: max calorie row --15-second rest-- 90 seconds: max box jump, 24/20" platform --15-second rest-- 90 seconds: max single-arm clean and jerk @ 70/55-lbs. --15-second rest-- At Home: three rounds; as many repetitions as possible: 90 seconds: max plank up down --15-second rest-- 90 seconds: max air squat --15-second rest-- 90 seconds: max object single-arm snatch --15-second rest--
In Gym: 1 power snatch + 1 overhead squat 1-1-1-1-1 Begin each round every 75 seconds. snatch 1-1-1-1-1-1-1 Begin each round every 3 minutes. At Home: as many rounds as possible in 10 minutes: 6x object front squat --or-- 12x air squat 6x object push jerk --or-- atomic pushup
In Gym: for time: 30-20-10 dumbbell front squat @ 100/70-lbs. toes-to-bar *After each round, complete a 400m run --or-- 500m row.
In Gym: bench press 2-2-2-2-2-2-2 Begin each round every 3 minutes. then, three sets for quality: 1-minute weighted plank --or-- plank hold 15x barbell bent-over row @ 115/75-lbs. --rest amply between sets--
In Gym: “The Lou” in teams of two, 44 rounds for time: 4x wall ball @ 20/14-lbs., 10/9-ft. target 4x pull-up 4x burpee 4x dumbbell snatch @ 50/35-lbs. *Partners alternate rounds (each partner completes 22 rounds). At Home: “The Lou” 22 rounds for time: 4x single-arm object thruster --or-- squat jump 4x pull-up option 4x burpee 4x object snatch --or-- walking lunge
1 snatch balance + 2 overhead squat 1-1-1-1-1-1 Begin each round every 2.5 minutes. then, “Annie” for time: 50-40-30-20-10 double under sit-up At Home: “Annie” for time: 50-40-30-20-10 double under --or-- lateral hop sit-up
In Gym: four rounds for time: 350m row 10x hang power clean @ 135/95-lbs. 12x strict pull-up At Home: four rounds for time: 400m run --or-- 15x burpee 10x object hang squat clean @ 95/65-lbs. 12x strict pull-up option
In Gym: as many rounds as possible in nine minutes: 3x deadlift @ 315/225-lbs. 9x burpee then, 12 minutes for quality: handstand walking or handstand practice drils At Home: as many rounds as possible in nine minutes: 3x deadlift @ 305/225-lbs. 9x burpee
In Gym: in teams of two, as many rounds as possible in 20 minutes: 4x rope climb 20x dumbbell push press @ 100/70-lbs. 40x box jump, 24/20" platform *Partners may share work however they'd prefer. Only one person works at a time. At Home: as many rounds as possible in 13 minutes: 4x strict pull-up option 10x object push press --or-- atomic pushup 20x lunge jump
We love Drop-Ins! Please come on in for a workout while you are in town!
We have single workouts and one-week-passes available. We do not offer open gym times to non-members.
If you are interested in joining our gym and have experience with CrossFit, please fill out this form or email us at coach@crossfitmph.com!