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 […]
Wednesday, June 28, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: three rounds for time: 24x push press @ 115/75-lbs. 16x box jump, 30/24″ platform 8x ring muscle-up At Home: three rounds for time: 24x object push press –or– atomic pushup 16x lunge jump 12x strict pulling option
Tuesday, June 27, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: back squat 5-4-3-2-2-2-2-2 Begin each round every three minutes. then, Tabata squat + 800m run *This workout is scored by the number of squats completed in all 8 rounds and the time to completion of the 800m run. The 800m run begins as soon as the […]
Monday, June 26, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: two rounds for time: 10x hand-release pushup 20x single-arm dumbbell hang power clean, alternating arms @ 50/35-lbs. 10x hand-release pushup 1000m row then, four rounds for quality: 5x toes-over-pole 3-5x strict chest-to-bar pull-up/pull-up option At Home: two rounds for time: 10x hand-release pushup 20x single-arm object […]
Sunday, June 25, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: for time: 21x deadlift @ 275/185-lbs. 400m run 15x deadlift 400m run 9x deadlift 400m run At Home: for time: 28x object deadlift –or– pulling option 400m run 21x object deadlift –or– pulling option 400m run 15x object deadlift –or– pulling option 400m run