Sunday, November 24, 2018
***IMPORTANT ANNOUNCEMENT*** There is no Aerobic Conditioning Workout of the Day, today.
Saturday, November 24, 2018
seven rounds for time: 6x power clean @ 135/95-lbs. 12x wall ball @ 20/14-lbs, 10-ft. target 200m run
Thanksgiving Holiday – Thursday, November 22 and Friday, November 23, 2018
***Important Announcement*** MPH will be closed on Thursday, November 22 and Friday, November 23 for the Thanksgiving holiday. Classes on Saturday, November 24 will be at 9a and 10a, only, and there will be no Aerobic Conditioning class on Sunday, November 25. Normal classes will resume on Monday, November 26.
Wednesday, November 21, 2018
for time: 50x burpee + box jump, 24/20″ platform row 1000m 150x double under
Tuesday, November 20, 2018
for time: 10-9-8-7-6-5-4-3-2-1 bar muscle-up squat snatch @ 95/65-lbs. workout courtesy of crossfit.com
Monday, November 19, 2018
bench press 1-1-1-1-1-1-1 Compare results to August 15, 2018.
Sunday, November 18, 2018
CrossFit MPH – Aerobic Conditioning WOD Metcon (AMRAP – Rounds and Reps) as many reps as possible in 25 min: 12x overhead squat @ 95/65-lbs. 24x lateral bar hops 600m run
Turbo Saturday, November 17, 2018
With a continuously running clock, establish a one-rep max clean in nine minutes. then, “Partner Hotshots 19” six rounds for time: 30x synchro squat 19x power clean @ 135/95-lbs. 7x strict pull-up 400m run Power cleans and strict pull-ups may be divided between partners. Squats and runs must be completed together. workout inspired by crossfit.com
Friday, November 16, 2018
“Omar” for time: 10x thruster @ 95/65-lbs. 15x lateral burpee 20x thruster 25x lateral burpee 30x thruster 35x lateral burpee workout courtesy of crossfit.com
Thursday, November 15, 2018
“Gator” eight rounds for time: 5x front squat @ 185/125-lbs. 26x ring pushup workout courtesy of crossfit.com