Tuesday, August 23, 2022
In Gym: three rounds for max reps: 2 minutes: max strict pull-up –rest one minute– 2 minutes: max shoulder press @ 95/65-lbs. –rest one minute– 2 minutes: max calorie row –rest one minute– At Home: three rounds for max reps: 2 minutes: max strict pull-up –or– body row –or– bent-over row –or– bodyweight renegade row […]
Wednesday, August 10, 2022
In Gym: eight rounds, every two minutes: 1x power clean + 1x front squat + 1x push jerk then, in a seven-minute window: 30x clean and jerk @ 135/95-lbs. max wall climb in remaining time At Home: in a 13-minute window: 2 sets of: ([30x object clean and jerk –or– (sit-up + max vertical jump] […]
Tuesday, July 12, 2022
CrossFit MPH – WOD Metcon (No Measure) In Gym: for time: 21-15-9-6-3 strict ring dip strict pull-up *Complete a 400m run after each round. At Home: for time: 15-12-9-6-3 dip option pull-up option (strict pull-up, bodyrow, bent-over row, 2x pike-up) Complete a 400m run –or– (50x mountain climber + 50x jumping jack) after each round.
Saturday, May 30, 2022
CrossFit MPH – WOD Metcon (No Measure) Memorial Day – Closed
Sunday, May 29, 2022
CrossFit MPH – WOD Metcon (No Measure) Memorial Day Weekend – Closed
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 […]
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) […]
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 […]
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 […]
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 […]