CrossFit MPH – WOD
Metcon (No Measure)
Memorial Day – Closed
Memorial Day – Closed
Memorial Day Weekend – Closed
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
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
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
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.
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
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
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
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
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