Author: MPH

Saturday, December 31, 2022

In Gym: every minute, on-the-minute, for 8 minutes: 1 hang power snatch + 1 overhead squat for time: 21-15-9 hang squat snatch @ 115/75-lbs. toes-to-bar At Home: for time: 42-30-18 2x object snatch –or– lunge jump rotational sit-up

Friday, December 30, 2022

In Gym: 10 rounds, each for time; rest amply between rounds: 250m row This workout is scored by the difference between the fastest time and the slowest time. Compare results to September 27, 2019. At Home: 10 rounds, each for time; rest amply between rounds: 15x burpee This workout is scored by the difference between […]

Thursday, December 29, 2022

In Gym: in teams of two, as many rounds as possible in 20 minutes: 10x push jerk @ 135/95-lbs. 14x box jump, 30/24″ platform Compare results to April 7, 2021. At Home: as many rounds as possible in 14 minutes: 10x dumbbell/object push press –or– atomic pushup 14x tuck jump

Wednesday, December 28, 2022

In Gym: as many rounds as possible in 20 minutes: 1x rope climb 5x burpee 30x double under Compare results to December 21, 2021. At Home: as many rounds as possible in 20 minutes: 5x pull-up option –or– 5x strict sit-up 5x burpee 30x lateral hops on even rounds/elevated toe touches on odd rounds

Tuesday, December 27, 2022

CrossFit MPH – WOD WOD (No Measure) In Gym: back squat 3-3-3-3-3-3 Begin each round every 3.5 minutes. then, as many rounds as possible in seven minutes: 10x back squat @ 135/95-lbs. (bar is pulled from the ground) 10x pushup At Home: as many rounds as possible in 12 minutes: 10x object squat –or– 15x […]

Saturday, December 24, 2022

In Gym: four rounds for time: 5x ring muscle-up 9x dumbbell front squat @ 100/70-lbs. 400m run Compare results to December 16, 2021. At Home: four rounds for time: 10x strict pull-up –or– 5-10x per side: bent over row –or– 20x bodyweight renegade row 9x object front squat–or– 18x squat jump 400m run –or– (50x […]

Friday, December 23, 2022

In Gym: as many rounds as possible in 15 minutes: 12x burpee 21x swing @ 55/35-lbs. Compare results to December 19, 2021. At Home: as many rounds as possible in 15 minutes: 12x burpee 21x object swing –or– pike-up/v-up