Monday, May 8, 2023
In Gym: deadlift 5-5-5-3-3-3 These are dead stop deadlifts. Begin each round every three minutes. then, three sets for quality: 10-15x true strict bodyrow + 15x (deficit) pushup At Home: two cycles, as many rounds as possible in 6 minutes; rest two minutes between cycles: 10x alternate arm/alternate leg pike-up 15x object deadlift –or– (burpee […]
Sunday, May 7, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: as many rounds as possible in 11 minutes: 5x dumbbell hang power clean 5x dumbbell front squat @ 100/70-lbs. 5x strict ring dip At Home: as many rounds as possible in 11 minutes: 5x object hang power clean –or– star jump 5x object squat –or– 10x […]
Saturday, May 6, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: for time: 160x double under 40x overhead squat @ 95/65-lbs. 40x burpee 120x double under 30x overhead squat 30x burpee 90x double under 20x overhead squat 20x burpee At Home: for time: 160x lateral jump over object 40x single-arm object overhead squat –or– squat with 1-second […]
Friday, May 5, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: 10 rounds for time: 2 rope climb, 15-ft. 200m weighted medicine ball run @ 20/14-lbs. At Home: 10 rounds for time: 4-10 pulling option (strict pull-up, renegade row, 2x bodyweight renegade row) 200m run –or– (10x sit-up + max vertical jump)
Thursday, May 4, 2023
In Gym: shoulder press 1-1-1-1-1 push press 3-3-3-3-3 push jerk 5-5-5-5-5 Begin each round every two minutes. Compare results to August 6, 2022. At Home: 5 rounds, every 90 seconds: 5-10 dumbbell/object shoulder press –or– 5-10 atomic pushup 5 rounds, every 90 seconds: 5-10 dumbbell/object push press –or– 6-10 staggered grip pushup 5 rounds, every […]
Wednesday, May 3, 2023
In Gym: for time: 20x back squat @ 185/125-lbs. 1000m row 100x box jump, 24/20″ platform 1000m row 20x front squat At Home: for time: 30x object squat –or– 50x air squat 800m run –or– (3 sets of [30x jumping jack + 10 no pushup burpee]) 100x lunge 800m run –or– (3 sets of [30x […]
Tuesday, May 2, 2023
In Gym: power clean 5-5-3-3-3-1-1-1-1 Begin each round every 2.5 minutes. then, practice handstand progressions and handstand walking for 10 minutes. At Home: five rounds, every 2.5 minutes: 50x mountain climber 5-10x dumbbell/object power clean –or– standing long jump five rounds, every 2.5 minutes: 20x lunge 5-10x dumbbell/object deadlift –or– single-leg romanian deadlift, per side
Monday, May 1, 2023
In Gym: Murph Prep 2: “Half Murph” for time: 800m run + 50x pull-up 100x pushup 150x air squat + 800m run *Partition the pull-ups, pushups and air squats any way you want! Compare results to May 5, 2022. At Home: Murph Prep 2: “Half Murph” for time: 800m run (or 4 rounds of 50x […]
Sunday, April 30, 2023
In Gym: for time: 800m run 100x thruster @ 95/65-lbs. *Starting at the eight-minute mark: at the top of each minute, complete 8x lunge jump before moving to the thrusters. At Home: for time: 800m run 100-120x object thruster –or– 100-120x squat jump *Starting at the eight-minute mark: at the top of each minute, complete […]
Saturday, April 29, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: “Nate” as many rounds as possible in 20 minutes: 2x ring muscle-up 4x handstand pushup 8x swing @ 70/55-lbs. At Home: “Nate” as many rounds as possible in 20 minutes: 2-4x strict pull-up option 4x atomic pushup 8x object swing –or– 16x hollow rock