Thursday, March 2, 2023
In Gym: back squat 3-3-3-3-3-3 Begin each round every four minutes. At Home: four rounds, rest amply between rounds: 15x dumbbell/object squat + max dumbbell front squat –or– 10 pause squat jump 20x lunge jump
Wednesday, March 1, 2023
In Gym: three rounds; as many repetitions as possible; rest exactly one minute between rounds: 1 minute: box jump, 30/24″ platform 1 minute: dumbbell/kettlebell push press @ 110/70-lbs. 1 minute: weighted sit-up @ 50/35-lbs. then, practice strict muscle-ups or pull-ups for 10 minutes. At Home: three rounds; as many repetitions as possible; rest exactly one […]
Tuesday, February 28, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: as many rounds as possible in 15 minutes: 35x double under + 2 cycles of: 3x hang power snatch @ 135/95-lbs. 6x pushup 9x air squat At Home: as many rounds as possible in 15 minutes: 40x high knees + 2 cycles of: 6x single-arm power […]
Monday, February 27, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: Open Workout 23.2 as many repetitions as possible in 15 minutes: 5x burpee pull-up 10x shuttle run (1 rep = 50 ft.) – Add 5 burpee pull-ups after each round. With no rest, proceed into: five minutes to establish a 1-rep-max thruster from the floor. At […]
Sunday, February 26, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: four rounds; beginning every four minutes: 300m row 20x single dumbbell lunge @ 70/55-lbs. This workout is scored by the fastest and the slowest time across all four rounds. then, three sets of: 30-60 second handstand hold (on wall or freestanding) 3-5x wall climb At Home: […]
Saturday, February 25, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: power clean 5-5-3-3-3-1-1-1 All power cleans except the singles are touch-and-go. Begin each round every 2.5 minutes. two rounds for time: 50x anchored sit-up 15x unbroken hang power clean @ 115/75-lbs. At Home: 10 rounds for time: 10x object hang power clean –or– star jump 10x […]
Friday, February 24, 2023
In Gym: five rounds, every 90 seconds: option 1: 1-2x legless rope climb + 1-2x rope climb option 2: 1-2x rope climb option 3: 2-3x rope climb wrap drill + 1-2 supine rope climb then, as many rounds as possible in 10 minutes: 20x double under 10x pull-up 5x box jump @ 30/24″ platform At […]
Thursday, February 23, 2023
In Gym: every minute, on-the-minute, for 21 minutes: minute 1: dumbbell man makers @ 100/70-lbs. minute 2: 5x heavy front squat minute 3: rest At Home: every minute, on-the-minute, for 21 minutes: minute 1: object man-makers –or– (MPH-standard burpee + squat jump) minute 2: 5-10x object squat –or– 30x air squat minute 3: rest
Wednesday, February 22, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: split jerk 3-3-3-3-3-3 Begin each round every three minutes. then, two rounds for quality: 20x dumbbell front rack step-up, 24/20″ platform At Home: as many rounds as possible in seven minutes: 6x object shoulder press + 6x object push press –or– (6x staggered grip pushup + […]
Tuesday, February 21, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: “Jahari’s Slimthicc Twerkout Workout” in teams of two, three rounds for time: 300m medicine ball run @ 20/14-lbs., synchro 90m farmer’s carry @ 110/70-lbs., per person 40x single-arm hang snatch @ 55/40-lbs., per person At Home: “Jahari’s Slimthicc Twerkout Workout” three rounds for time: 600m run […]