Categorized as: Uncategorized

Monday, May 2, 2022

CrossFit MPH – WOD

Metcon (No Measure)

In Gym:

2 clean pull + power clean

1-1-1-1-1

*Begin each round every 90 seconds.

power clean + squat clean + 2 front squat

1-1-1-1-1-1

*Begin each round every three minutes.

At Home:

five rounds for time:

6x object power clean –or– squat jump

8x object squat clean –or– burpee

10x object deadlift –or– rotational sit-up

Monday, April 18, 2022

CrossFit MPH – WOD

Metcon (No Measure)

In Gym:

as many rounds as possible in 11 minutes:

30/22 calorie row

20x (burpee + box jump, 24/20″ platform)

10x snatch @ 185/125-lbs.

At Home:

as many rounds as possible in 11 minutes:

200m run –or– (50x high knees + 50x jumping jack + 50x lateral jump)

20x (burpee + tuck jump)

20x single-arm snatch –or– 30x strict sit-up

Monday, April 11, 2022

CrossFit MPH – WOD

Metcon (No Measure)

push jerk

5-5-3-3-3-1-1-1-1

*Begin each round every three minutes.

two rounds for quality:

12 barbell upright row

12 barbell bent-over row

1-minute barbell overhead hold

At Home:

5 rounds, every 2 minutes:

5-10 dumbbell/object shoulder press –or– 5-10 atomic pushup

12 object upright row –or– 45-second plank hold

5 rounds, every 2 minutes:

5-10 dumbbell/object push press –or– 6-10 staggered grip pushup

12 object bent-over row –or– 20x scapular pushup

Monday, March 28, 2022

In Gym:
clean and jerk
2-2-2-2-2-2-2

*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 plank is 8 rounds of: 20 seconds of plank on the elbows and 10 seconds of plank on the hands.

Wednesday, March 23, 2022

In Gym:
back squat
5-5-5-5-5

*Begin each set every four minutes.

then, eight minutes, every minute, on-the-minute:
even minutes: 45-second ring support hold
odd minutes: 8 dumbbell front squat, 1-second pause in receiving position

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, six minutes, every minute, on-the-minute:
even minutes: plank hold
odd minutes: olympic squat hold

Monday, March 21, 2022

CrossFit MPH – WOD

Metcon (No Measure)

In Gym:

“22.4MPH”

in teams of two, for time:

800m run (completed in 100m increments)

50x front squat @ 135/95-lbs.

1000m row

90x clean and jerk @ 135/95-lbs.

*Partners split all work evenly, only one partner works at a time.

*There is a 23-minute time cap on this workout.

At Home:

“22.4MPH”

for time:

40x no pushup burpee

25x object front squat –or– 100x air squat

40x no pushup burpee

45x object clean and jerk –or– 90x sit-up + jump and reach overhead

Friday, February 18, 2022

In Gym:
five two-minute rounds, rest two minutes between rounds:
20x box step-up, 20/16″ platform @ 100/70-lbs.
max dumbbell push press in remaining time

At Home:
five two-minute rounds, rest two minutes between rounds:
15x single-arm object lunge –or– 10 per side: Bulgarian split squat
max object push press in remaining time –or– staggered grip pushup

Monday, February 14, 2022

CrossFit MPH – WOD

Metcon (No Measure)

In Gym:

front squat

2-2-2-2-2-2

*Begin each round every three minutes.

two rounds for quality:

10-20x suitcase deadlift, right

10-20x suitcase deadlift, left

1-minute olympic squat hold

At Home:

three rounds, rest exactly one minute between rounds:

1-minute v-hold

20x heavy object squat –or– 25x pause air squat

then, two rounds for quality:

10-20x suitcase deadlift, right

10-20x suitcase deadlift, left

1-minute olympic squat hold