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Tuesday, April 6, 2021

In Gym:
power clean*
5-5-5-3-3-3-1-1-1

Begin each round every three minutes.

At Home:
five two-minute rounds, rest exactly one minute between rounds:
10x dumbbell/object power clean
10x max vertical jump

Saturday, March 6, 2021

In Gym:
eight rounds, every three minutes:
5x heavy bench press

then, three rounds for quality:
8x dumbbell bent-over row, left
8x dumbbell bent-over row, right
8x shoulder press @ 95/65-lbs.
8x push press @ 95/65-lbs.

At Home:
five two-minute cycles, complete as many rounds as possible within the cycle and rest exactly two minutes between cycle:
10x pushup, 2-second hold at 90 degrees on the descent
5x staggered grip pushup
10-second superman hold

then, three rounds for quality:
10-12x single-arm dumbbell bent-over row per side –or– 1-minute reverse plank hold
12 dumbbell/object shoulder press -or– dip option

Saturday, January 30, 2021

In Gym:
six rounds, every two minutes:
2x heavy snatch

six rounds, every two minutes:
2x heavy power clean

At Home:
six rounds, every two minutes:
4 single-arm muscle snatch –or– 4 (sit-up + stand and jump)
4 weighted squat jump

six rounds, every two minutes:
4-8 dumbbell/object power clean –or– 12 max vertical jump
30-second v-hold

Sunday, November 22, 2020

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.

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MPH IN 100 WORDS™

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.

WHAT OUR MEMBERS SAY

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.

Matt R., Member Since January 2019

Thursday, October 15, 2020

CrossFit MPH – WOD

Metcon (No Measure)

“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)

Wednesday, October 14, 2020

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–

Saturday, June 27, 2020

CrossFit MPH – WOD

Metcon

Metcon (Time)

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.