Author: MPH

Friday, December 2, 2022

CrossFit MPH – WOD WOD (No Measure) In Gym: “Goodbye 1457” four rounds for time: 50x double under 50x hollow rock 50x double under 90-second handstand hold –or– plank hold At Home: “Goodbye 1457” four rounds for time: 30x walking lunge 50x hollow rock 50x elevated toe tap 90-second handstand hold –or– plank hold

Thursday, December 1, 2022

In Gym: for time: 400m run 50x squat 50x pushup 50x squat 40x pushup 50x squat 30x pushup 50x squat 20x pushup 400m run At Home: for time: 400m run –or– (75x high knees + 75x butt kickers) 50x squat 30 dip option 50x squat 24x dip option 50x squat 18x dip option 50x squat […]

Wednesday, November 30, 2022

In Gym: power snatch + overhead squat 1-1-1-1-1 *Begin each round every 90 seconds. snatch 2-2-2-2-2 *Begin each round every three minutes. At Home: complete six sets, starting every 90 seconds: 4 per side: single-arm muscle snatch –or– 8 (sit-up + stand and jump) 8 standing long jump then, complete six sets, starting every 90 […]

Tuesday, November 29, 2022

In Gym: for time: 6-9-12-15-12-9-6 row (calories) box jump, 30/24″ platform toes-to-bar At Home: for time: 6-9-12-15-12-9-6 3x jumping jack lunge jump 2x rotational sit-up

Monday, November 28, 2022

CrossFit MPH – WOD WOD (No Measure) In Gym: three rounds for time: 24x back squat @ 135/95-lbs. 18x push press At Home: three rounds for time: 24x object front squat –or– 48 air squat 18x object push press –or– 18 staggered grip pushup

Sunday, November 27, 2022

CrossFit MPH – WOD WOD (No Measure) In Gym: every minute, on-the-minute, for 12 minutes: odd minutes: max deadlift @ 315/225-lbs. even minutes: 15x box jump, 24/20″ platform At Home: every minute, on-the-minute, for 12 minutes: odd minutes: max object deadlift —or– groiner even minutes: 20-30x lunge jump

Saturday, November 26, 2022

CrossFit MPH – WOD WOD (No Measure) In Gym: four rounds for time: 15x chest-to-bar pull-up 25x pushup 200m run 35x sit-up 45x air squat 200m run At Home: four rounds for time: 15x strict pull-up –or– body row –or– 30x v-up 25x pushup 200m run 35x sit-up 45x air squat 200m run

Friday, November 25, 2022

CrossFit MPH – WOD WOD (Time) In Gym: in teams of two*, five rounds for time: 40x wall ball @ 20/14-lbs., 10-ft. target 50x back rack lunge @ 125/83-lbs. 200m farmer’s carry @ 110/70-lbs. One partner works at a time. Partners can alternate whenever needed. At Home: five rounds for time: 20x single-arm thruster –or– […]

Wednesday, November 23, 2022

squat clean + hang squat clean + 2 front squat 1-1-1-1-1-1-1 Begin each round every 3.5 minutes. then, in four minutes: 20x squat clean @ 155/105-lbs. max double under in remaining time