CrossFit MPH – WOD
Metcon (No Measure)
as many rounds as possible in 15 minutes:
15x box jump, 24/20″ platform
15x swing @ 55/35-lbs.
as many rounds as possible in 15 minutes:
15x box jump, 24/20″ platform
15x swing @ 55/35-lbs.
MPH provides serious fitness for everyone, group training and first class coaching. Quality, effort, and consistency matter most. We use functional movements (squats, deadlifts, presses, pull-ups, pushups, sit-ups, gymnastics, Olympic lifts, running, rowing), combine them infinitely and perform them in intense and effective workouts, short, medium and long in duration. Ours is the most professional and comprehensive coaching, and the hardest, but most rewarding workout. We believe in the physical, collective and collaborative strength of our community, safety, rational nutrition and that human capacity knows no limits. We support and take care of each other, and we have fun doing it.
In life, we each find places where we belong. Places that resonate with the core of commitments that can anchor our purpose during a given season of our life. I know that I can walk into the box at any time, at any class, and feel like I belong–even when I’m doing a scaled workout or when my progress is not at my best level that day. But I have a group of coaches and the support system that will push me to be the best that I can be in that moment and know that there is always tomorrow to keep improving to travel my new journey for my path, even when it can feel like penguin steps.
“Posh Spice”
as many rounds as possible in 12 minutes:
12x back squat @ bodyweight –or– 12x single-leg squat
21/18 calorie row –or– 2 rounds of (35 mountain climber + 35 high knees)
In Gym:
six rounds, every 90 seconds:
3x hang power snatch
six rounds, every 90 seconds:
2x hang squat snatch
six rounds, every 90 seconds
1x snatch
At Home:
six rounds:
45 seconds max dumbbell/object power clean –or– max squat
–45 seconds rest–
six rounds:
45 seconds max goblet squat jump –or– squat jump
–45 seconds rest–
six rounds:
45 seconds max single-arm power snatch *switch arms every other round* –or– reverse lunge
–45 seconds rest–
for time*:
27-21-18-15-9
atomic pushup, feet elevated –or– atomic pushup, feet on floor –or– strict handstand pushup
*Between each set, complete 100x jumping jack
Compare results to March 20, 2020.
in teams of two, five rounds for time*:
40x pull-up
60x pushup
80x sit-up
50x synchro squat
*Every three minutes, teams must stop and run 400m together.
All site content Copyright © MetamorPHitness, LLC and MPH Athletics. All rights reserved.
"MetamorPHitness" and "MPH Athletics" are registered trademarks of MetamorPHitness, LLC.