Tuesday, July 18, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: for time: 50-40-30-20-10: calorie row 10-20-30-40-50: v-up then, for load and quality: 15 Turkish get-ups per arm – Increase load as you are able. At Home: for time: 50-40-30-20-10: object renegade row 10-20-30-40-50: v-up then, for load and quality: 15 Turkish get-ups per arm – Increase […]
Monday, July 17, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: “Time Priority Long Fran” as many repetitions as possible: 3 minutes: thruster @ 95/65-lbs. 3 minutes: pull-up 2 minutes: thruster 2 minutes: pull-up 1 minute: thruster 1 minute: pull-up then, two rounds for quality: 10-15x good morning @ 95/65-lbs. 20-30x hollow rock At Home: “Time Priority […]
Sunday, July 16, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: for time: 21x deadlift @ 225/155-lbs. 42x ring pushup 15x deadlift 30x ring pushup 9x deadlift 18x ring pushup At Home: for time: 40-30-20 object deadlift –or– glute bridge pushup
Saturday, July 15, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: 2 push press + 2 thruster + 4 front squat 1-1-1-1-1-1-1-1 Begin each round every three minutes. then, practice stationary handstands for 8 minutes. At Home: five rounds, rest amply between rounds: 10x dumbbell/object thruster + max dumbbell front squat –or– 10 pause squat jump + […]
Friday, July 15, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: as many rounds as possible in 15 minutes: 50m farmer’s carry @ 140/110-lbs. 35x double under 20x step-up @ 70/55-lbs., 24/20″ platform At Home: as many rounds as possible in 18 minutes: 1-minute plank hold 50 lateral hop 20x object step-up –or– object walking lunge (or […]
Thursday, July 13, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: “Short and Long” 25 rounds for time: 4x unbroken toes-to-bar 5x burpee At Home: “Short and Long” 25 rounds for time: 4x unbroken pike-up 5x burpee
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 […]