Saturday, June 10, 2023
In Gym: five rounds for time: 15x deadlift @ 225/155-lbs. 50x air squat then, two rounds for quality: 10x per side: dumbbell Bulgarian split squat At Home: five rounds for time: 15-20x object deadlift –or– 20-30x glute bridge 50x air squat then, two rounds for quality: 10x per side: (object) Bulgarian split squat
Friday, June 9, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: as many rounds as possible in 15 minutes: 100m farmer’s carry @ 110/70-lbs. 5x bar muscle-up 50x double under At Home: as many rounds as possible in 15 minutes: 1-minute farmer’s hold –or– plank hold 5-10x challenging pull option 50x lateral hop (odd rounds)/100x high knees […]
Thursday, June 8, 2023
In Gym: split jerk 3-3-3-3-3 Begin each round every three minutes. then, five rounds for quality: 7-10x heavy strict dumbbell shoulder press 5-10x strict toes-over pole At Home: five rounds for quality: 7-10x heavy strict dumbbell shoulder press –or– atomic pushup 10-20x v-up/pike-up 10x front rack lunge –or– lunge jump
Wednesday, June 7, 2023
In Gym: for time: 1-mile run 50x box jump, 24/20″ platform 50x burpee 800m run 35x box jump 35x burpee 400m run 20x box jump 20x burpee Compare results to June 26, 2022. At Home: for time: 1-mile run 50x lunge jump 50x burpee 800m run 35x lunge jump 35x burpee 400m run 20x lunge […]
Tuesday, June 6, 2023
In Gym: for time: 10-9-8-7-6-5-4-3-2-1 power clean @ 155/105-lbs. chest-to-bar pull-up swing @ 55/35-lbs. Compare results to August 20, 2011. At Home: for time: 10-9-8-7-6-5-4-3-2-1 object power clean –or– MPH-standard burpee pulling option: pull-up, body row, renegade row object swing –or– rotational sit-up
Monday, June 5, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: back squat 3-3-3-3-3-3 Begin each round every 3.5 minutes. then, “Ab domination” four rounds for quality: 10-15x straddle v-up 20-30x hollow rock 15x barbell good morning @ 95/65-lbs. At Home: four rounds, rest amply between rounds: 10-16x Bulgarian split squat –or– reverse lunge 10x dumbbell/object squat […]
Sunday, June 4, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: in teams of two, for time: 30x bench press @ 205/135-lbs. 2 minutes max double under 10x synchro burpee 30x bench press @ 185/125-lbs. 2 minutes max double under 10x synchro burpee 30x bench press @ 155/105-lbs. 2 minutes max double under 10x synchro burpee *One […]
Saturday, June 3, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: as many rounds as possible in 20 minutes: 200m run 5x “L” pull-up 25-ft. weighted front rack walking lunge @ 100/70-lb. dumbbells At Home: as many rounds as possible in 20 minutes: 200m run 5x “L” pull-up –or– 10x pulling option 13x lunge, right side 13x […]
Friday, June 2, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: every minute, on-the-minute, for eight minutes: 1x low hang power snatch + 1x overhead squat, 2-second pause at bottom then, for time: 50-calorie row 50x overhead squat @ 115/75-lbs. 50x back squat At Home: for time: 800m run –or– (100x jumping jack + 200x mountain climber) […]
Thursday, June 1, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: every minute, on-the-minute, for 15 minutes: 4-6x strict ring dip 8-14x single-arm hang snatch @ 50/35-lbs. At Home: every minute, on-the-minute, for 15 minutes: 4-6x dip option 8-14x single-arm object hang snatch –or– (sit-up + max vertical jump)