Wednesday, March 29, 2023
In Gym: split jerk 2-2-2-2-2-2 Begin each round every three minutes. At Home: double alternating tabata* (16 rounds): lunge jump + atomic pushup *1 tabata interval is 20 seconds of work followed by 10 seconds of rest. then, as many rounds as possible in four minutes: 5x pushup 5x object swing –or– pull option Strict […]
Tuesday, March 28, 2023
In Gym: sumo deadlift 5-4-3-2-2-2 Begin each round every two minutes. then, four rounds for time: 20x sumo deadlift high-pull @ 96/65-lbs. 15x ring pushup 75x double under At Home: three rounds for time: 30x object snatch –or– single-arm touch ground + jump and reach overhead 25x deficit pushup –or– pushup 50x high knees + […]
Monday March 27, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: as many rounds as possible in 20 minutes: 30x air squat 20x burpee to target, 6 inch above max standing reach 10x chest-to-bar pull-up At Home: as many rounds as possible in 20 minutes: 30x air squat 20x burpees + max vertical jump 10x *pull option*
Sunday, March 26, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: seven rounds for time: 5x weighted strict ring dip @ 25-lbs. 10x weighted strict sit-up @ 25-lbs. 15x box jump, 30/24″ platform At Home: seven rounds for time: 5-10x dip option 10x weighted strict sit-up –or– strict sit-up 15x star jump
Saturday, March 25, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: 2 power snatch + 3 overhead squat 1-1-1-1-1-1-1-1 *Begin each round every 2.5 minutes. At Home: for time: 42-30-18 object snatch –or– lunge jump object overhead lunge –or– rotational sit-up
Friday, March 24, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: for time: 10x bar muscle-up 150-ft. single-arm dumbbell overhead walking lunge @ 50/35-lbs. 1200m run 150-ft. single-arm dumbbell overhead walking lunge 10x bar muscle-up At Home: for time: 15x strict pull-up –or– pulling option 60x object overhead walking lunge 1200m run –or– 50x (sit-up + max […]
Thursday, March 23, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: five three-minute rounds; rest exactly 90 seconds between rounds: 500m row max double under in remaining time At Home: five three-minute rounds; rest exactly 60 seconds between rounds: 400m run –or– (40x jumping jacks + 40x high knees + 40 mountain climbers) max air squat
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