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three rounds for max reps: 1 minute max box jump, 24/20" platform --1 minute rest-- 1 minute max hang power snatch @ 75/55-lbs. --1 minute rest-- 1 minute max overhead squat
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Happy 10th CrossFit MPH Anniversary, Luke B.! “The Mountaineer” for time: 83x air squat 600m run 23x power clean 600m run 23x split jerk 83x burpee
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three rounds for max reps: 2 minutes: max wall ball @ 20/14-lbs. 2 minutes: max strict pull-up 2 minutes: max handstand walk (distance)
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four rounds for time: 500m machine option 25x ring dip
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back squat 2-2-2-2-2-2 Begin each round every 3.5 minutes. *You have the option to perform 10 burpees as an “active rest” between rounds, today. then, 1 drop set of 8-12 reps at 70% heaviest weight 1 drop set of 8-12 reps at 50-60% heaviest weight
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as many rounds as possible in 20 minutes: 2x rope climb 100m run 20x sit-up 100m run 20x swing @ 55/35-lbs.
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push jerk 5-5-5-5-5
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In Gym: every minute, on-the-minute, for 14 minutes: odd minutes: max calorie row even minutes: 12x burpee
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In Gym: for time: 400m run 40x strict ring dip 30x deadlift @ 185/125-lbs. 40x dumbbell step-up 400m run
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“CrossFit Community Cup Workout #3” in 20 minutes, establish: 1 rep max front squat 1 rep max hang power clean
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CrossFit Community Cup Workout #2” use the following interval structure: --intervals 1, 2, and 3: 2 minutes of work & 1 minute of rest --interval 4: 3 minutes of work in intervals 1 &2, complete: 15x toes-to-bar 15x overhead squat @ 95/65-lbs. max calorie row in remaining time in intervals 3 & 4, complete: 15x calorie row 15x overhead squat max chest-to-bar pull-up (advanced) --or-- bar muscle-up (pro)
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"CrossFit Community Cup Workout #1" as many rounds as possible in 20 minutes: 15x box jump over, 24/20" platform 10x dumbbell snatch @ 50/35-lbs. 5x handstand pushup
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in teams of two, four rounds for time*: 20x burpee pull-up 20x medicine ball sit-up toss @ 20/14-lbs. (24" barrier) 40x wall ball *One athlete works at a time.
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as many rounds as possible in 18 minutes: 30x double under 20x hand-release pushup 20-second dead hang hold (on pull-up bar)
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for time*: 30x Curtis P. @ 95/65-lbs. 1 Curtis P. = 1 power clean + 2 front rack lunge + 1 push press *Complete a 150m run at the top of every 3-minute interval, beginning with the first 0:00.
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power snatch + overhead squat @ light, warm-up weights 1-1-1-1-1 *Begin each round every 90 seconds. snatch 1-1-1-1-1-1-1 *Begin each round every 3 minutes.
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five rounds for time; rest exactly one minute between rounds: 5x wall climb 3x rope climb 20x goblet squat* @ 50/35-lbs. *You may hold the weight anywhere above the shoulders.
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"MPH Pride" in teams of two, for time: 75x clean and jerk @ 135/95-lbs. 100-calorie row –rest three minutes– 125x burpee 150x box jump *Partners may break up the movements in any way. Both partners may work at the same time throughout the entire workout.
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for time*: 15-12-9-6-3 weighted strict pull-up @ 20/15-lbs. 50-40-30-20-10 v-up *After each round complete a 200m run
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Bench Press 5-5-5-5-5 Shoulder Press 5-5-5-5-5
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In Gym: for time: 30x deadlift @ 225/155-lbs. 15x handstand pushup 24x deadlift 12x handstand pushup 18x deadlift 9x handstand pushup 12x deadlift 6x handstand pushup 6x deadlift 3x handstand pushup *If you can complete each round of handstand pushups unbroken, consider adding a 3-5" deficit.
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back squat 3-3-3-3-3-3 Begin each round every 3.5 minutes. then, three sets for quality: 10x bulgarian split squat per side
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as many rounds as possible in 15 minutes: 100m suitcase carry @ 50/35-lbs. 50x crossover --or-- double under 30x dumbbell single-arm snatch @ 50/35-lbs.
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“ Murph ” for time: 1-mile run 100x pull-up 200x pushup 300x squat 1-mile run Start and finish with a one-mile run. Partition the pull-ups, pushups and squats as needed. If you have a 20-pound vest or body armor, wear it. *Already done Murph? Do this workout, instead: "Strict Cindy + " as many rounds as possible in 20 minutes: 5x strict pull-up 10x pushup 15x squat *At the end of the 20 minutes, run 800-1600m.
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two rounds for time: 10x deadlift @ 275/185-lbs. 20x chest-to-bar pull-up (OR strict bodyrow if completing Murph on 5/26) 30x machine calorie 40x burpee 50x walking lunge
John D.
Member since 2023
Samantha E.
Member since 2023
