Author: MPH

Saturday, December 4, 2021

CrossFit MPH – WOD Metcon (No Measure) In Gym: eight rounds, every three minutes, complete: 5x heavy overhead squat *from the rack* 30x double under Treat this workout like a strength day and try to ascend in weight on the overhead squat! At Home: 10 rounds, every 2 minutes, complete: 60-second plank hold 6-9x goblet […]

Friday, December 3, 2021

In Gym: “AMRAP Maxton” as many rounds as possible in 25 minutes*: 8x strict pull-up 26x step-up, 24/20″ platform 21x burpee *You may wear a 20/14-lb. weight vest for this workout. At Home: “AMRAP Maxton” as many rounds as possible in 25 minutes*: 8x strict pull-up –or– 16x sheet row –or– 16x rotational sit-up 26x […]

Thursday, December 12, 2021

In Gym:for time:21-15-9deadlift @ 275/185-lbs.strict ring dip At Home:for time:63-45-27object deadliftdip option

Wednesday, December 1, 2021

In Gym: for time: 21-18-15-12-9-6-3 hang power snatch @ 75/55-lbs. *200m run between rounds At Home: for time: 21-18-15-12-9-6-3 object power snatch –or– (sit-up + max vertical jump) *200m run between rounds –or– 15x burpee

Tuesday, November 30, 2021

In Gym: back squat 10-10-10-10-10 Begin each round every four minutes. then, two rounds for quality: 20x Bulgarian split squat 10x good morning 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, two rounds for quality: 15-20x Bulgarian […]

Monday, November 29, 2021

In Gym: four rounds for time: 21x swing @ 55/35-lbs. 12x strict handstand pushup 12x toes-to-bar At Home: as many rounds as possible in 18 minutes: 21x object swing –or– 12x inchworm 12x strict handstand pushup –or– atomic pushup 12x virtual toes-to-bar

Sunday, November 28, 2021

In Gym: as many rounds as possible in 15 minutes: 50x double under 25x air squat 10x weighted step-up @ 100/70-lbs., 24/20″ platform At Home: as many rounds as possible in 15 minutes: 50x lateral hop 25x air squat 10x single-leg squat –or– pause squat jump

Saturday, November 27, 2021

In Gym: light split jerk from the rack 2-2-2-2 *Begin each round every two minutes. clean and jerk 2-2-2-2-2-2 *Begin each round every three minutes. At Home: double alternating tabata* (16 rounds): lunge jump + atomic pushup then, tabata plank** *1 tabata interval is 20 seconds of work followed by 10 seconds of rest. **tabata […]

Friday, November 26, 2021

In Gym: in teams of two, 16 rounds for time: 250m row 10x burpee *Each partner completes eight rounds. One partner completes a whole round while the other partner rests. At Home: eight rounds for time, rest exactly 90 seconds between rounds: 10x object deadlift –or– 10x pushup 10x burpee