Friday, August 25, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: as many rounds as possible in 12 minutes: 8x hang power clean @ 135/95-lbs. 8x box jump, 24/20″ platform At Home: as many rounds as possible in 12 minutes: 8x object hang power clean –or– pike-up 8x lunge jump
Thursday, August 24, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: for time: 50-40-30-20-10 calorie row *Between each row, perform 15x thruster @ 75/55-lbs. then, for quality: 10x Turkish get-up per side At Home: for time: 50-40-30-20-10 no pushup burpee *Between each set, perform 15x object thruster –or– squat jump
Wednesday, August 23, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: five rounds for time: 15x chest-to-bar pull-up 25-ft. handstand walk At Home: five rounds for time: 15x upper body pulling option –or– pushup 15x atomic pushup 20x rotational sit-up
Tuesday, August 22, 2023
CrossFit MPH – WOD () WOD (No Measure) In Gym: every minute, on-the-minute, for eight minutes: 1 high hang power snatch + 1 snatch high pull + 1 power snatch then, “Never Felt So Good” in teams of two, complete two eight-minute intervals: row 1000m/800m (partner 1 row in interval one, partner 2 rows in […]
Monday, August 21, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: front squat 10-10-7-7-4-4-1-1 Begin each round every three minutes. then, two rounds: 90 seconds of max double under 90 seconds of max front squat @ 95/65-lbs. At Home: five rounds, beginning every three minutes: 45-second superman hold 45-second plank hold 20x object squat, 1-second pause at […]
Sunday, August 20, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: “MPH Ringer 1” (Adapted from 2019 CrossFit Games) 30-20-10 reps of: burpee toes-to-rings –rest exactly two minutes– “Ringer 2” (2019 CrossFit Games) 15-10-5 burpee overhead squat @ 135/95-lbs. At Home: “MPH Ringer 1” (Adapted from 2019 CrossFit Games) 30-20-10 reps of: burpee weighted –or– rotational sit-up […]
Saturday, August 19, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: “MPH Shuttle To Overhead” (2022 CrossFit Games) in a three minute window: 400m run max jerk @ 205/135-lbs. –rest one minute– in a five minute window: 600m run max jerk –rest one minute– in a six minute window: 800m run max jerk At Home: “MPH Shuttle […]
Friday, August 18, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: “Euclid Sprints” (Adapted from CrossFit Games events) for time: Euclid course (~600m) front rack carry @ 100/70-lbs. –rest exactly two minutes– Euclid course (~600m) farmer’s carry @ 100/70-lbs. –rest exactly two minutes– 300m medicine ball run @ 20/14-lbs. 200m run 300m farmer’s carry @ 100/70-lbs. 200m […]
Thursday, August 17, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: “Inner Murph, Chipper Style” (adapted from 2015 CrossFit Games) as far as possible in 25 minutes: 100x pull-up 200x pushup 300x squat At Home: “Inner Murph, Chipper Style” (adapted from 2015 CrossFit Games) as far as possible in 25 minutes: 100x pulling option 200x pushup 300x […]
Wednesday, August 16, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: “I’m Setting Booty Traps” (Adapted From 2023 Masters of the DMV) in teams of two, for time*: 30-20-10 handstand pushup deadlift @ 225/155-lbs. wall ball @ 30/20-lbs., 10/9-ft. target *One partner may work at a time. There is a 10-minute time limit to this workout. Then, […]