Wednesday, July 12, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: “MPH Bears” five cycles, as many complexes as possible in three minutes; rest exactly one minute between cycles: bear complex @ 95/65-lbs. This workout is scored by the number of complexes completed for each cycle. At Home: “MPH Bears” five cycles, as many complexes as possible […]
Monday, July 10, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: four rounds for time: 500m row 21x sumo deadlift high-pull @ 95/65-lbs. 400m run At Home: four rounds for time: 50x air squat 21x object sumo deadlift high pull –or– burpee 400m run –or– (75x jumping jack)
Sunday, July 9, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: five rounds for time: 50x double under 3x rope climb, 15-ft. At Home: five rounds for time: 400m run 20x v-up –or– pike-up
Friday, July 7, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: every minute, on-the-minute, for 8 minutes: 5 dumbbell thruster, 2-second pause in front squat then, for time: 10x front squat @ 155/105-lbs. 15x lateral burpee 20x front squat 25x lateral burpee 30x front squat 35x lateral burpee At Home: every minute, on-the-minute, for 8 minutes: 5 […]
Thursday, July 6, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: for time: 27-21-15-21-27 box jump, 24/20″ platform weighted sit-up @ 35/25-lbs. then, three rounds for quality: max kipping pull-up –or– pull-up option 5-10x strict (weighted) ring dip, 1-second pause at top and bottom –or– ring dip option At Home: for time: 27-21-15-21-27 lunge jump strict rotational […]
Monday, July 3, 2023
CrossFit MPH – WOD () WOD (No Measure) In Gym: as many rounds as possible in 20 minutes: 5x strict pull-up 10x pushup 15x squat 10x thruster @ 95/65-lbs. At Home: as many rounds as possible in 20 minutes: 5x strict pull-up –or– 10x strict sit-up 10x pushup 15x squat 10x object thruster –or– 16x […]
Sunday, July 2, 2023
CrossFit MPH – WOD WOD (No Measure) Olympic Lifting (2 Classes)
Saturday, July 1, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: Air Quality Option: as many rounds as possible in 20 minutes: –> switched to 22 minutes 20x dumbbell front rack lunge @ 100/70-lbs. 15x toes-to-bar 100m farmer’s carry –> switched to 1-minute farmer’s hold Original: as many rounds as possible in 20 minutes: 20x dumbbell front […]
Friday, June 30, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: Air Quality Option: “Nancy” five rounds for time: 400m run –> switched to 500m row 15x overhead squat @ 95/65-lbs. Original Option: “Nancy” five rounds for time: 400m run 15x overhead squat @ 95/65-lbs. At Home: “Nancy at Home” five rounds for time: 400m run –or– […]
Thursday, June 29, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: on a 21-minute clock, each piece for time: 0:00-8:00 – 50x burpee + 50x deadlift @ 155/105-lbs. 8:00-15:00 – 40x burpee + 40x deadlift 15:00-21:00 – 30x burpee + 30x deadlift *Total score is combined work time across all three sets. At Home: on a 21-minute […]
