Wednesday, July 12, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: “MPH Bears” five cycles, as many complexes as possible in three minutes; rest exactly one minute between cycles: bear complex @ 95/65-lbs. This workout is scored by the number of complexes completed for each cycle. At Home: “MPH Bears” five cycles, as many complexes as possible […]
Tuesday, July 11, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: bench press 5-5-5-5-5-5 Begin each round every three minutes. then, as many repetitions as possible: 3 minutes: max strict pull-up 3 minutes: max renegade row with pushup @ 50/35-lb. dumbbells At Home: 3 minutes: max pushup 3 minutes: max pulling option 3 minutes: max renegade row […]
Saturday, July 8, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: “Dawn of Anna” In 11 minutes, build to a heavy push press double (from the rack). Complete at least five sets in this time interval. –rest exactly 3 minutes– Then, as many rounds as possible in 11 minutes: 30x air squat 8x push press @ 60% […]
Wednesday, July 5, 2023
CrossFit MPH – WOD () WOD (No Measure) In Gym: power snatch + overhead squat + snatch 1-1-1-1-1-1 Begin each round every 90 seconds. then, for time: 30-20-10 power snatch @ 95/65-lbs. *After each round of snatches, run 200m. At Home: for time: 30-20-10 single-arm object power snatch –or– 1.5x staggered grip pushup *Between each […]
Tuesday, July 4, 2023
CrossFit MPH – WOD Closed – July 4th (No Measure)
Wednesday, May 25, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: “Murph” for time: 1-mile run 100x pull-up 200x pushup 300x squat 1-mile run Start and finish with a one-mile run. Partition the pull-ups, pushups and squats as needed. If you have a 20-pound vest or body armor, wear it. At Home: “Quarantine Murph” run –or– 5-10 […]
Monday, December 26, 2022
CrossFit MPH – WOD WOD (No Measure) Closed – Christmas
Sunday, December 25, 2022
CrossFit MPH – WOD WOD (No Measure) Closed – Christmas
Tuesday, September 27, 2022
In Gym: in teams of two, five rounds, as many repetitions as possible: 2 minutes: max front squat @ 155/105-lbs. 2 minutes: max rope climb, 12-ft. (standing start) *One person works at a time. At Home: five rounds, as many repetitions as possible: 90 seconds: max object front squat –or– squat –30 seconds rest– 90 […]
Monday, August 29, 2022
CrossFit MPH – WOD Metcon (No Measure) In Gym: five three-minute rounds; rest exactly one minute between rounds: 200m medicine ball run @ 20/14-lbs. max wall ball @ 20/14-lbs., 10-ft. target in remaining time. This workout is scored by the total number of wall balls completed from all five rounds. At Home: five three-minute rounds; […]