Saturday, August 28, 2021
CrossFit MPH – WOD Metcon (No Measure) In Gym: clean 3-3-3-3-3 *Begin each round every three minutes. five rounds for quality: 5x per side: dumbbell Bulgarian split squat 10-15x strict bodyrow At Home: as many rounds as possible in 12 minutes: 6x object power clean –or– squat jump 8x object squat clean –or– burpee 10x […]
Friday, August 27, 2021
In Gym:as many rounds as possible in 14 minutes:5x devil’s press @ 45/35-lbs.5x strict handstand pushup At Home:as many rounds as possible in 14 minutes:5x devil’s press @ 45/35-lbs. –or– MPH burpee5x atomic pushup
Monday, July 5, 2021
CrossFit MPH – WOD Metcon (No Measure) Rest Day
Sunday, July 4, 2021
CrossFit MPH – WOD Metcon (No Measure) Rest Day
Friday, June 11, 2021
CrossFit MPH – WOD Metcon (No Measure) In Gym: 10 rounds for time: 7x wall ball @ 20/14-lbs. 7x pull-up At Home: 10 rounds for time: 7x single-arm thruster –or– squat jump 7x sheet row –or– dumbbell renegade row –or– 14x renegade row
Wednesday, June 9, 2021
In Gym: as many rounds as possible in 18 minutes*: 200m weighted run 10x ring dip 20x single-leg squat (alternating, total) *You have the option to use a 20/14-lb. weight vest for the workout, OR a 20/14-lb. med ball for just the running section. At Home: as many rounds as possible in 18 minutes*: 30x […]
Friday, June 4, 2021
CrossFit MPH – WOD Metcon (No Measure) In Gym: “#$^%&)!!” four rounds for time: 200m run 12x deadlift @ 155/105-lbs. 9x hang power clean 6x push jerk 200m row At Home: “#$^%&)!!” four rounds for time: 50x jumping jack 12x dumbbell/object deadlift –or– inchworm 9x hang power clean –or– standing long jump 6x push press […]
Monday, May 17, 2021
CrossFit MPH – WOD Metcon (No Measure) In Gym: shoulder press 5-5-5-5-5 Begin each round every two minutes. push press 3-3-3-3-3 Begin each round every two minutes. At Home: eight two-minute rounds, rest one minute between rounds: even rounds: max staggered grip pushup odd rounds: max dumbbell push press –or– atomic pushup
Monday, May 3, 2021
CrossFit MPH – WOD Metcon (No Measure) In Gym: six rounds, every two minutes: 3x heavy deadlift then, six rounds, every two minutes: 2x heavy power clean At Home: five rounds, every two minutes: 30x mountain climber 5-10x dumbbell/object power clean –or– standing long jump five rounds, every two minutes: 20x lunge jump 5-10x dumbbell/object […]
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 clean10x max vertical jump