Author: MPH

Monday, January 3, 2022

CrossFit MPH – WOD Metcon (No Measure) In Gym: 10 rounds for time: 6x chest-to-bar pull-up 10x wall ball, 20/14-lbs., 10-ft. target At Home: 6x sheet row + 6 strict sit-up –or- 10x strict sit-up 10x single-arm thruster –or– 12x squat jump

Sunday, January 2, 2022

In Gym: three rounds for time: 50x walking lunge @ 70/55-lbs. 20x Russian swing @ 70/55-lbs. 400m run At Home: three rounds for time: 50x walking object lunge –or– 80x walking lunge 30x dumbbell/object Russian swing –or– 10x inchworm 400m run –or– 25x no pushup burpee

Friday, December 31, 2021

In Gym: front squat 10-7-5-3-3-1-1-1-1 *Begin each round every three minutes. then, two rounds for quality: 20x false-grip strict bodyrow 40x pike-up At Home: four rounds, rest amply between rounds: 10x dumbbell/object squat jump + max dumbbell front squat –or– 10 pause squat jump + max squat then, three rounds for quality: 60-second plank hold […]

Thursday, December 30, 2021

In Gym: as many rounds as possible in 15 minutes: 30/23-calorie row 15x ring dip At Home: as many rounds as possible in 15 minutes: 400m run –or– 50x high knees + 50x jumping jack + 50x skipping in place 20x dip option

Wednesday, December 29, 2021

  In Gym:three rounds for time:50x double under10x overhead squat @ 135/95-lbs. Compare results to December 27, 2019. At Home:three rounds for time:50x high knees + 50x lateral hop20x overhead lunge –or– 40x walking lunge

Tuesday, December 28, 2021

CrossFit MPH – WOD Metcon (No Measure) In Gym; 1x power clean + 2x squat clean + 4x deadlift 1-1-1-1-1-1-1 In this workout, you may rest anywhere but on the floor, even to re-grip. At Home: five rounds for time: 6x object power clean –or– squat jump 8x object squat clean –or– burpee 10x object […]

Monday, December 27, 2021

In Gym: three rounds for time: 25x pull-up 25x push press @ 75/55-lbs. 25x box jump, 24/20″ platform –rest one minute– At Home: three rounds for time: 15x strict pull-up –or– 25x sheet row –or– 25x rotational sit-up 25x object push press –or– 25x pushup 50x air squat –rest one minute–