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 […]
Monday, March 21, 2022
CrossFit MPH – WOD Metcon (No Measure) In Gym: “22.4MPH” in teams of two, for time: 800m run (completed in 100m increments) 50x front squat @ 135/95-lbs. 1000m row 90x clean and jerk @ 135/95-lbs. *Partners split all work evenly, only one partner works at a time. *There is a 23-minute time cap on this […]
Friday, February 18, 2022
In Gym: five two-minute rounds, rest two minutes between rounds: 20x box step-up, 20/16″ platform @ 100/70-lbs. max dumbbell push press in remaining time At Home: five two-minute rounds, rest two minutes between rounds: 15x single-arm object lunge –or– 10 per side: Bulgarian split squat max object push press in remaining time –or– staggered grip […]
Monday, February 14, 2022
CrossFit MPH – WOD Metcon (No Measure) In Gym: front squat 2-2-2-2-2-2 *Begin each round every three minutes. two rounds for quality: 10-20x suitcase deadlift, right 10-20x suitcase deadlift, left 1-minute olympic squat hold At Home: three rounds, rest exactly one minute between rounds: 1-minute v-hold 20x heavy object squat –or– 25x pause air squat […]
Sunday, February 13, 2022
In Gym: in teams of two, for time*: 500m row 200m farmer’s carry @ 100/70-lbs. 1000m row 400m farmer’s carry 2000m row 800m farmer’s carry *In this workout, partners will split each rowing interval into two even halves. Partners will complete each farmer’s carry in 100m relay intervals. At Home: for time: 50x jumping jack […]
Saturday, February 12, 2022
In Gym: “Freestyle Diane” for time: 45x deadlift @ 225/155-lbs. 45x handstand pushup Partition repetitions in any way. At Home: “Freestyle Diane” for time: 70x object deadlift –or– (100x superman + 100x hollow rock) 55x atomic pushup Partition repetitions in any way.
Tuesday, February 8, 2022
In Gym: 14 rounds, every 90 seconds: odd rounds: 3x heavy power clean even rounds: 10x strict weighted ring dip @ 25-lbs. At Home: 14 rounds, every 90 seconds: odd rounds: 5-10x power clean –or– 5-12x MPH-standard burpee even rounds: 10-20x dip option
Monday, January 24, 2022
CrossFit MPH – WOD Metcon (No Measure) In Gym: shoulder press 3-3-3-3-3+ On the final round of 3+, you may do more than 3 reps. push jerk 3-3-3-3-3 *Begin each round every two minutes. At Home: 3 sets; rest amply between sets: 5 strict handstand pushup –or– 5 atomic pushup + max shoulder press, 2-second […]