Wednesday, May 19, 2021
In Gym: “Murph Variant 3” –run one mile– + 10 rounds: 5x pull-up 5x pushup 5x squat 5x pushup 10x squat –run 800m– + 5 rounds: 5x pull-up 5x pushup 5x squat 5x pushup 10x squat –run 400m– *You may wear a weight vest if you are planning on completing Murph with a weight vest. […]
Tuesday, May 18, 2021
In Gym:for time:75x power clean @ 135/95-lbs.300x double under At Home:for time:75x dumbbell/object power clean –or– 75x no pushup burpee150x elevated toe tap150x mountain climber
Monday, May 17, 2021
CrossFit MPH – WOD Metcon (No Measure) In Gym: shoulder press 5-5-5-5-5 Begin each round every two minutes. push press 3-3-3-3-3 Begin each round every two minutes. At Home: eight two-minute rounds, rest one minute between rounds: even rounds: max staggered grip pushup odd rounds: max dumbbell push press –or– atomic pushup
Sunday May 16, 2021
In Gym: as many repetitions as possible: 2 minutes max wall ball @ 20/14-lbs., 10-ft. target –15 seconds rest– 2 minutes max toes-to-bar –15 seconds rest– 90 seconds max wall ball –15 seconds rest– 90 seconds max toes-to-bar –15 seconds rest– 60 seconds max wall ball –15 seconds rest– 60 seconds max toes-to-bar –15 seconds […]
Saturday, May 15, 2021
In Gym: “Belinda” for time: 10-9-8-7-6-5-4-3-2-1 2x dumbbell deadlift @ 100/70-lbs. barbell bench press @ bodyweight dumbbell hang squat clean @ 100/70-lbs. At Home: “Belinda” for time: 10-9-8-7-6-5-4-3-2-1 2x dumbbell/object deadlift –or– 1x inchworm dumbbell/object shoulder press –or– explosive pushup dumbbell/object hang squat clean –or– 2x squat drop
Friday, May 14, 2021
In Gym: in teams of two, for time: 1000m row (switching partners every 250m) 50x synchro burpee 50x single-arm dumbbell overhead lunge @ 45/30-lbs. 35x synchro burpee 35x dumbbell overhead lunge 20x synchro burpee 20x dumbbell overhead lunge 1000m row (switch every 250m) At Home: for time: 30x plank up down 50x burpee 50x dumbbell […]
Thursday, May 13, 2021
In Gym: front squat* 3-3-3-2-2-2-1-1-1 *Begin each round every two minutes. then, practice bar muscle-ups or pull-ups for 12 minutes. At Home: three four-minute rounds, rest exactly one minute between rounds: 1-minute v-hold 20x dumbbell/object squat –or– 20x air squat max time in wall squat hold
Wednesday, May 12, 2021
In Gym: three rounds, beginning every eight minutes*: 8x hang power snatch @ 125/83-lbs. 30x box jump, 24/20″ platform 150m farmer’s carry You are scored by your time to completion of each round. At Home: three rounds, beginning every eight minutes*: 8x single-arm power snatch, right –or– (touch ground + jump and reach overhead) 8x […]
Tuesday, May 11, 2021
In Gym: “IN to BCN to DC 2” as many rounds as possible in 20 minutes*: 10x strict pull-up 20x pushup 400m run 100x double under *You may wear a weight vest for this workout. Compare results to March 6, 2018. At Home: “IN to BCN to DC 2” as many rounds as possible in […]
Monday, May 10, 2021
In Gym: 15 rounds for time: 1x clean and jerk @ 185/125-lbs. 4x single-leg squat (alternating, total) At Home: 15 rounds for time: 2x dumbbell clean and jerk –or– 4x MPH-standard burpee 4x single-leg squat (alternating, total) –or– 8x reverse lunge