Monday, December 12, 2022
CrossFit MPH – WOD WOD (No Measure) In Gym: push jerk 3-3-3-3-3-3 Begin each round every 3 minutes. then, 2-3 rounds for quality: 10x pause back squat, 2-second hold at bottom of squat *use 50-70% heaviest jerk weight for the day* 10x push jerk, 2-second hold in overhead At Home: 5 rounds, every 90 seconds: […]
Sunday, December 11, 2022
In Gym: four rounds for time: 400m run 21x swing @ 55/35-lbs. 20x box jump over, 24/20″ platform At Home: four rounds for time: 400m run 21x object swing –or– (burpee + sit-up) 20x lunge jump –or– tuck jump
Saturday, December 10, 2022
In Gym: front squat 5-4-3-2-1-1-1-1 Begin each round every three minutes. then, two rounds; rest amply between rounds: 15-20x front squat @ 50% of max weight for the day *do the set unbroken* At Home: four rounds, rest amply between rounds: 10x dumbbell/object squat jump + max dumbbell front squat –or– 10 pause squat jump […]
Friday, December 9, 2022
In Gym: “Lynne” five rounds for max reps: max bench press @ bodyweight max pull-up At Home: “Lynne” five rounds for max reps: max object shoulder press –or–atomic pushup max staggered grip pushup max pull-up –or– row option
Thursday, December 8, 2022
In Gym:“Holleyman”30 rounds for time:5x wall ball @ 20/14-lbs., 10-ft. target3x handstand pushup1x power clean @ 225/155-lbs. Compare results to December 18, 2021. At Home:“Holleyman”as many rounds as possible in 20 minutes, stop at 30 rounds:5x squat jump3x atomic pushup1-3x object power clean –or–1x standing long jump
Wednesday, December 7, 2022
In Gym: “The Ghost” six rounds: 1′ row (calories) 1′ burpee 1′ double under –1′ rest– This workout is scored by the total repetitions completed of rowing and burpees, as well as the total repetitions completed of double unders. Compare results to November 10, 2015. At Home: “The Ghost” six rounds: 1′ mountain climber 1′ […]
Tuesday, December 6, 2022
In Gym: as many rounds as possible in 15 minutes: 3x rope climb, 15-ft. 15x push press @ 115/75-lbs. 200m run At Home: as many rounds as possible in 15 minutes: 12x pike-up 15x object push press –or– pushup 200m run –or– (50x high knees + 10x lateral hop)
Monday, December 6, 2022
In Gym: in four minutes, complete: 25x deadlift @ 225/155-lbs. max single arm snatch @ 50/35-lbs. –rest two minutes– in eight minutes, complete: 25x deadlift max step-up @ 50/35-lbs., 24/20″ platform At Home: in four minutes, complete: 35x object deadlift –or– 100x air squat max object single-arm snatch –or– MPH-standard burpee –rest two minutes– in […]
Sunday, December 4, 2022
CrossFit MPH – WOD WOD (No Measure) In Gym: front rack lunge 10-10-10-10-10 *Begin each round every 3 minutes. then, as many rounds as possible in 10 minutes: 10x strict ring dip 10x front rack lunge @ 115/75-lbs. At Home: as many rounds as possible in 18 minutes: 10x dip option 10x object front rack […]
Saturday, December 3, 2022
In Gym: “Hello 2323” 3.0 rounds for time: 23x hang power clean @ 135/95-lbs. 23x (burpee + pull-up) At Home: “Hello 2323” 3.0 rounds for time: 23x object hang power clean –or– standing long jump 23x (burpee + pull-up) –or– (23x burpee + 23x row option) –or– (23x burpee + 23x rotational sit-up)