Sunday, December 26, 2021
CrossFit MPH – WOD Metcon (No Measure) Holiday Break – Closed
Saturday, December 25, 2021
CrossFit MPH – WOD Metcon (No Measure) Holiday Break – Closed
Friday, December 10, 2021
CrossFit MPH – WOD Metcon (No Measure) In Gym: for time: 10-15-20-15-10 bench press @ 135/95-lbs. box jump, 36/30″ platform At Home: for time: 10-15-20-15-10 explosive pushup (sit-up + tuck jump)
Thursday, November 25, 2021
CrossFit MPH – WOD Metcon (No Measure) CLOSED FOR THANKSGIVING
Friday, November 5, 2021
CrossFit MPH – WOD Metcon (No Measure) In Gym: deadlift 5-5-5-5-5 Begin each round every four minutes. then, three rounds for quality, rest amply between rounds: 5x strict false grip chest-to-bar pull-up –or– 5x strict muscle-up –or– 5-10x strict pull-up At Home: as many rounds as possible in 10 minutes: 6x superman, 1-second hold at […]
Saturday, October 23, 2021
In Gym:“Cinnamon Spice”eight three-minute rounds, switching partner one and two roles each round:partner 1: 400m runpartner 2: 1 minute max back squat @ 165/115-lbs. + 1 minute of max Russian swing @ 70/55-lbs. + 1 minute rest *The score is the partner team’s total back squat and swing number, accumulated from all six rounds. Compare […]
Sunday, October 17, 2021
In Gym: On a 25-minute clock, five rounds for maximum distance: Row for 50 seconds & rest 10 seconds Row for 40 seconds & rest 20 seconds Row for 30 seconds & rest 30 seconds Row for 20 seconds & rest 40 seconds Row for 10 seconds & rest 50 seconds Compare results to January […]
Monday, October 11, 2021
In Gym: “Sporty Spice” in teams of two, 10 rounds for time*: 350m run 100m farmer’s carry @ 110/70-lbs. 10x synchro squat *Partners alternate rounds, and each partner completes five rounds. However, both partners will do the synchro squats each round. Compare results to September 30, 2020. At Home: “Sporty Spice” in teams of two, […]
Tuesday, September 28, 2021
In Gym: “Posh Spice” as many rounds as possible in 12 minutes: 12x back squat @ bodyweight 21/18 calorie row Compare results to October 15, 2020. At Home: “Posh Spice” as many rounds as possible in 12 minutes: 12x goblet squat –or– 24x squat 2 rounds of (35 mountain climber + 35 high knees)
Saturday, September 11, 2021
CrossFit MPH – WOD Metcon (No Measure) In Gym: as many rounds as possible in 10 minutes: 3x burpee + box jump, 24/20″ platform 3x deadlift @ 225/155-lbs. 6x burpee + box jump 6x deadlift 9x burpee + box jump 9x deadlift… Continue adding three reps to each movement for every additional round. At Home: […]