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)
Wednesday, May 31, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: deadlift 5-5-5-5-5-5 These are touch-and-go reps. Begin each round every three minutes. then, as many repetitions as possible in five minutes: 25x plate devil’s press @ 45/35-lbs. max double under in remaining time At Home: two cycles, as many rounds as possible in 7 minutes; rest […]
Tuesday, May 30, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: three rounds for time: 20x toes-to-bar 20x burpee + box jump over, 24/20″ platform 20x wall ball @ 20/14-lbs., 10-ft. target At Home: three rounds for time: 20x pike-up/v-up 20x burpee + squat jump 20x single-arm thruster –or– 40x air squat
Monday, May 29, 2023
CrossFit MPH – WOD Closed – Memorial Day (No Measure) Memorial Day Make-Up Murph at 11am
Sunday, May 28, 2023
CrossFit MPH – WOD () WOD (No Measure) Olympic Lifting Class (75 minutes) – power clean progressions – jerk practice