Wednesday, March 22, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: as many rounds as possible in 15 minutes: 12x lateral burpee 10x shoulder-to-overhead @ 135/95-lbs. At Home: as many rounds as possible in 15 minutes: 12x lateral burpee 10x object shoulder-to-overhead –or– atomic pushup
Tuesday, March 21, 2023
In Gym: front squat 5-5-5-5-5-5 Begin each round every 3 minutes. then, 2-3 sets for quality: 10x (1 1/4 front squat) 20x suitcase deadlift At Home: three rounds for max reps: in a 2.5 minute window, complete a 200m run (or 100x jumping jack) followed by as many front squats or squats as possible –rest […]
Monday, March 20, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: for time: 4-8-12-16 devil’s press @ 100/70-lbs. 2x toes-to-bar At Home: for time: 4-8-12-16 object devil’s press –or– 2x burpee 2x virtual toes-to-bar
Sunday, March 19, 2023
In Gym: three rounds for time: 30x wall ball @ 20/14-lbs., 10-ft. target 40x lunge jump 400m medicine ball run At Home: three rounds for time: 30x single-arm thruster –or– squat drop 40x lunge jump 600m run
Saturday, March 18, 2023
In Gym: deadlift 2-2-2-2-2-2-2 *Begin each set every three minutes. These reps are pulled from a dead stop on each rep. then, as many rounds as possible in six minutes: 3x strict pull-up 5x kipping pull-up 7x rotational sit-up At Home: two eight-minute rounds, rest two minutes between rounds, as many repetitions as possible: 10x […]
Friday, March 17, 2022
In Gym: for time: 100x air squat 5x handstand pushup 5x wall climb 75x air squat 10x handstand pushup 5x wall climb 50x air squat 15x handstand pushup 5x wall climb 25x air squat 20x handstand pushup 5x wall climb At Home: for time: 100x air squat 5x atomic pushup 8x (inchworm + pushup) 75x […]
Thursday, March 16, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: for time: 800m run/row 40x toes-to-bar 20x swing @ 70/55-lbs. 800m run/row 20x swing 40x toes-to-bar 800m run/row At Home: for time: 800m run –or– (50x jumping jack + 100x mountain climber) 40x virtual toes-to-bar 30x object swing –or– plank up down 800m run (50x jumping […]
Wednesday, March 15, 2023
In Gym: bench press 7-7-5-5-3-3-3-3 Begin each round every three minutes. Then, three rounds for quality; rest amply between sets: 10-15x heavy bent-over row max strict ring dip At Home: alternating double tabata: wide-grip pushup rotational sit-up alternating double tabata: dip option row option
Tuesday, March 14, 2023
In Gym: five rounds , as many repetitions as possible: 1 minute max rope climb 1 minute max burpee 1 minute max box jump, 24/20″ platform –1 minute rest– *Each rope climb counts as 5 reps. Compare results to May 5, 2022. At Home: five rounds , as many repetitions as possible: 1 minute max […]
Monday, March 13, 2023
In Gym: “23.4MPH” in teams of two, for time: 800m run (completed in 100m increments) 50x front squat @ 135/95-lbs. 1000m row 90x clean and jerk @ 135/95-lbs. *Partners will split all work, and only one partner works at a time. *There is a 23-minute time cap on this workout. Compare results to March 21, […]