Tuesday, June 27, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: back squat 5-4-3-2-2-2-2-2 Begin each round every three minutes. then, Tabata squat + 800m run *This workout is scored by the number of squats completed in all 8 rounds and the time to completion of the 800m run. The 800m run begins as soon as the […]
Monday, June 26, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: two rounds for time: 10x hand-release pushup 20x single-arm dumbbell hang power clean, alternating arms @ 50/35-lbs. 10x hand-release pushup 1000m row then, four rounds for quality: 5x toes-over-pole 3-5x strict chest-to-bar pull-up/pull-up option At Home: two rounds for time: 10x hand-release pushup 20x single-arm object […]
Sunday, June 25, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: for time: 21x deadlift @ 275/185-lbs. 400m run 15x deadlift 400m run 9x deadlift 400m run At Home: for time: 28x object deadlift –or– pulling option 400m run 21x object deadlift –or– pulling option 400m run 15x object deadlift –or– pulling option 400m run
Saturday, June 24, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: every minute, on-the-minute, for 16 minutes: even minutes: 1-3 rope climb, 15-ft. odd minutes: 10-20x wall ball @ 20/14-lbs., 10-ft. At Home: every minute, on-the-minute, for 16 minutes: even minutes: 10-20 v-up/pike-up odd minutes: 10-20x single-arm thruster –or– 10x squat jump + 10x squat drop
Friday, June 23, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: six rounds, as many repetitions as possible: 1 minute: max hang power snatch @ 135/95-lbs. 1 minute: max handstand walk 1 minute: max ring dips –rest exactly one minute between rounds– At Home: six rounds, as many repetitions as possible: 1 minute: max object hang power […]
Thursday, June 22, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: front squat 5-5-3-3-3-1-1-1 Begin each round every three minutes. then, two sets for quality: 10x Kang squat @ 75/55-lbs. 45-second superman hold 45-second weighted plank hold At Home: five rounds, beginning every three minutes: 45-second superman hold 45-second plank hold 20x object squat, 1-second pause at […]
Wednesday, June 21, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: “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. At […]
Tuesday, June 20, 2023
CrossFit MPH – WOD () WOD (No Measure) In Gym: as many rounds as possible in 14 minutes: 5x devil’s press @ 45/35-lbs. 5x strict handstand pushup then, three rounds for quality: 30-second L-sit/N-sit hold 5-10x Turkish get-up sit-up per side At Home: as many rounds as possible in 14 minutes: 5x devil’s press @ […]
Monday, June 19, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: “Angie” for time: 100x pull-up 100x pushup 100x sit-up 100x squat At Home: “Angie” for time: 100x pull-up option 100x pushup 100x sit-up 100x squat
Sunday, June 18, 2022
CrossFit MPH – WOD WOD (No Measure) In Gym: as many rounds as possible in 14 minutes: 12x front rack lunge @ 95/65-lbs. 50m farmer’s carry @ 100/70-lbs. then, “Ab-athon” three rounds for quality: 10-20x barbell roll-out 10-20x barbell Turkish get-up sit-up 10-20x vertical support windshield wiper At Home: as many rounds as possible in […]