Monday, July 17, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: “Time Priority Long Fran” as many repetitions as possible: 3 minutes: thruster @ 95/65-lbs. 3 minutes: pull-up 2 minutes: thruster 2 minutes: pull-up 1 minute: thruster 1 minute: pull-up then, two rounds for quality: 10-15x good morning @ 95/65-lbs. 20-30x hollow rock At Home: “Time Priority […]
Sunday, July 16, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: for time: 21x deadlift @ 225/155-lbs. 42x ring pushup 15x deadlift 30x ring pushup 9x deadlift 18x ring pushup At Home: for time: 40-30-20 object deadlift –or– glute bridge pushup
Saturday, July 15, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: 2 push press + 2 thruster + 4 front squat 1-1-1-1-1-1-1-1 Begin each round every three minutes. then, practice stationary handstands for 8 minutes. At Home: five rounds, rest amply between rounds: 10x dumbbell/object thruster + max dumbbell front squat –or– 10 pause squat jump + […]
Friday, July 15, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: as many rounds as possible in 15 minutes: 50m farmer’s carry @ 140/110-lbs. 35x double under 20x step-up @ 70/55-lbs., 24/20″ platform At Home: as many rounds as possible in 18 minutes: 1-minute plank hold 50 lateral hop 20x object step-up –or– object walking lunge (or […]
Thursday, July 13, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: “Short and Long” 25 rounds for time: 4x unbroken toes-to-bar 5x burpee At Home: “Short and Long” 25 rounds for time: 4x unbroken pike-up 5x burpee
Wednesday, July 12, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: “MPH Bears” five cycles, as many complexes as possible in three minutes; rest exactly one minute between cycles: bear complex @ 95/65-lbs. This workout is scored by the number of complexes completed for each cycle. At Home: “MPH Bears” five cycles, as many complexes as possible […]
Tuesday, July 11, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: bench press 5-5-5-5-5-5 Begin each round every three minutes. then, as many repetitions as possible: 3 minutes: max strict pull-up 3 minutes: max renegade row with pushup @ 50/35-lb. dumbbells At Home: 3 minutes: max pushup 3 minutes: max pulling option 3 minutes: max renegade row […]
Monday, July 10, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: four rounds for time: 500m row 21x sumo deadlift high-pull @ 95/65-lbs. 400m run At Home: four rounds for time: 50x air squat 21x object sumo deadlift high pull –or– burpee 400m run –or– (75x jumping jack)
Sunday, July 9, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: five rounds for time: 50x double under 3x rope climb, 15-ft. At Home: five rounds for time: 400m run 20x v-up –or– pike-up
Saturday, July 8, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: “Dawn of Anna” In 11 minutes, build to a heavy push press double (from the rack). Complete at least five sets in this time interval. –rest exactly 3 minutes– Then, as many rounds as possible in 11 minutes: 30x air squat 8x push press @ 60% […]