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; […]
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) […]