Sunday, June 12, 2022
In Gym:four rounds, for max reps:2 minutes: row for calories1 minute: max strict ring dip –2 minutes of rest– At Home:four rounds, for time on the run and max reps on the dip:400m run1 minute: max dip option–2 minutes of rest–
Saturday, June 11, 2022
CrossFit MPH – WOD Metcon (No Measure) In Gym: deadlift 3-3-3-3-3 Begin each round every 3.5 minutes. then, two rounds for quality: 10x per side: dumbbell Bulgarian split squat 10-20x dumbbell bench press At Home: as many rounds as possible in 13 minutes: 5x devil’s press @ 45/35-lb. plate –or– 10x burpee 5x toes-to-bar –or– […]
Friday, June 10, 2022
Congratulations on 10 Years at MPH, Joe T.! In Gym: “Dad Bod” five rounds for time: 19x wall ball @ 20/14-lbs., 10-ft. target 7x hang power snatch @ 115/75-lbs. 4x ring muscle-up *At the completion of the five rounds, run 800m with your medicine ball. At Home: “Dad Bod” five rounds for time: 19x object […]
Thursday, June 9, 2022
In Gym: for max reps: 3 minutes: max double under 3 minutes: max handstand walk –or– wall climb 3 minutes: max abmat sit-up –1 minute of rest– 2 minutes: max double under 2 minutes: max handstand walk –or– wall climb 2 minutes: max abmat sit-up –1 minute of rest– 1 minute: max double under 1 […]
Wednesday, June 8, 2022
In Gym: “MPH Pride” in teams of two, for time: 75x clean and jerk @ 135/95-lbs. 100-calorie row –rest three minutes– 125x burpee 150x box jump *Partners may break up the movements in any way. Both partners may work at the same time throughout the entire workout. Compare results to June 23, 2021. At Home: […]
Tuesday, June 7, 2022
In Gym: five rounds for time: 400m run 15x front squat @ 135/95-lbs.* *Every time the bar is dropped mid-set, complete 5x burpee. This workout is scored by time to completion, and number of burpees completed. Compare results to March 25, 2015. At Home: five rounds for time: 400m run –or– (100x high knees + 75x […]
Monday, June 6, 2022
In Gym:shoulder press5-5-5-5-5 *Begin each round every three minutes. then, three rounds for time:30x dumbbell single-arm push press @ 50/35-lbs. (alternate every 5 reps)15x pull-up At Home:five rounds for time:30x dumbbell single-arm object push press –or– 20x staggered grip pushup10x strict pull-up –or– 15x sheet row –or– 20x pike-up/v-up
Sunday, June 5, 2022
In Gym: as many rounds as possible in 20 minutes: 5x rope climb, 12-ft., standing start 400m run At Home: as many rounds as possible in 20 minutes: (15x sheet row + 15x pike up) –or– (1 minute plank + 15x pike-up) 400m run
Saturday, June 4, 2022
In Gym: for time: 10x deadlift @ 275/185-lbs. 50x double under 8x deadlift 50x double under 6x deadlift 50x double under 4x deadlift 50x double under 2x deadlift 50x double under then, five rounds for quality: 5x heavy sumo deadlift *Rest 2.5 minutes between rounds. At Home: for time: 30x object deadlift –or– 50x superman […]
Friday, June 3, 2022
In Gym: front squat 5-5-5-5-5 *Begin each round every three minutes. thruster 5-5-5-5 *Begin each round every three minutes. At Home: five rounds for time: 10x object front squat–or– 20x bodyweight Bulgarian split squat 10x object thruster –or– 20x squat jump 10x object renegade row –or– 30x bodyweight renegade row