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: […]
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 […]