Thursday, March 9, 2023
In Gym: for time: 4-6-8-10-12-10-8-6-4 deadlift @ 135/95-lbs. front squat burpee At Home: for time: 4-6-8-10-12-10-8-6-4 object deadlift –or– pull option object front squat –or– 2x air squat burpee
Wednesday, March 8, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: as many rounds as possible in 15 minutes: 5-10-15-20… push jerk @ 165/115-lbs.* 2x box jump over, 24/20″ platform *Bar is pulled from the rack. At Home: as many rounds as possible in 15 minutes: 5-10-15-20-25… object push press –or– pushup 2x lunge jump
Tuesday, March 7, 2023
In Gym: three rounds: 3 minutes: max row for calories –20-second rest– 3 minutes: max muscle-up –or– pull-up –20-second rest– At Home: three rounds for time: 40x mountain climber 30x object renegade row –or– 60x bodyweight renegade row 20x plank up down 10x strict pull-up –or– 20x row option
Monday, March 6, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: “23.3” With a 6-minute time cap, complete as many reps as possible of: 5x wall walk 50x double under 15x snatch @ 95/65-lbs. 5x wall walk 50x double under 12x snatch @ 135/95-lbs. If completed before the 6-minute time cap, add 3 minutes to the time […]
Sunday, March 5, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: as many rounds as possible in 12 minutes: 20x wall ball @ 20/14-lbs., 11/10-ft. 10x strict toes-to-bar At Home: as many rounds as possible in 12 minutes: 20x single-arm thruster 10x virtual toes-to-bar
Saturday, March 4, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: four rounds for time: 400m run 20x hang power clean @ 95/65-lbs. 100m dumbbell front rack carry @ 70/50-lbs. At Home: four rounds for time: 400m run 20x object hang power clean –or– 10x burpee 90-second plank hold
Friday, March 3, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: four two-minute rounds: 24/17 calorie row max distance handstand walk option –Rest exactly one minute between rounds. then, four 2-minute rounds for calories: 15x strict ring dip max calorie row –Rest exactly one minute between rounds. At Home: four two-minute rounds: 24x deadlift –or– pulling option […]
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 […]