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
Saturday, March 6, 2021
In Gym: eight rounds, every three minutes: 5x heavy bench press then, three rounds for quality: 8x dumbbell bent-over row, left 8x dumbbell bent-over row, right 8x shoulder press @ 95/65-lbs. 8x push press @ 95/65-lbs. At Home: five two-minute cycles, complete as many rounds as possible within the cycle and rest exactly two minutes […]
Saturday, January 30, 2021
In Gym: six rounds, every two minutes: 2x heavy snatch six rounds, every two minutes: 2x heavy power clean At Home: six rounds, every two minutes: 4 single-arm muscle snatch –or– 4 (sit-up + stand and jump) 4 weighted squat jump six rounds, every two minutes: 4-8 dumbbell/object power clean –or– 12 max vertical jump […]
Sunday, November 22, 2020
CrossFit MPH – WOD Metcon (No Measure) as many rounds as possible in 15 minutes: 15x box jump, 24/20″ platform 15x swing @ 55/35-lbs.
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[vcv_menu key=”primary-navigation”] MEMBERS – REGISTER FOR CLASS HERE! MPH IN 100 WORDS™ MPH provides serious fitness for everyone, group training and first class coaching. Quality, effort, and consistency matter most. We use functional movements (squats, deadlifts, presses, pull-ups, pushups, sit-ups, gymnastics, Olympic lifts, running, rowing), combine them infinitely and perform them in intense and effective […]
Wednesday, October 14, 2020
In Gym: six rounds, every 90 seconds: 3x hang power snatch six rounds, every 90 seconds: 2x hang squat snatch six rounds, every 90 seconds 1x snatch At Home: six rounds: 45 seconds max dumbbell/object power clean –or– max squat –45 seconds rest– six rounds: 45 seconds max goblet squat jump –or– squat jump –45 […]
Saturday, June 27, 2020
CrossFit MPH – WOD Metcon Metcon (Time) for time*: 27-21-18-15-9 atomic pushup, feet elevated –or– atomic pushup, feet on floor –or– strict handstand pushup *Between each set, complete 100x jumping jack Compare results to March 20, 2020.
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CrossFit MPH – WOD