Wednesday, June 14, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: for time: 500m row 12x box jump, 36/30″ platform 500m row 24x box jump, 30/24″ platform 500m row 36x box jump, 24/20″ platform 500m row At Home: for time: 400m run –or– (50x jumping jack + 10x no pushup burpee) 24x lunge jump 400m run –or– […]
Tuesday, June 13, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: “A Rich Heart 2.0” 10 rounds, every three minutes: 6x hang power clean @ 185/125-lbs. 12x wall ball @ 20/14-lbs., 10-ft. target 9x burpee 3x chest-to-bar pull-up At Home: “A Rich Heart” for 20 minutes, at the top of every second minute, complete: 8x object hang […]
Monday, June 12, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: overhead squat 5-5-5-3-3-3 *Begin each round every three minutes. In between each round, complete a 200m medicine ball run. then, three rounds for time: 11x overhead squat @ 95/65-lbs. 22x lunge jump At Home: five rounds for time: 11x object front squat –or– 22x squat 22x […]
Sunday, June 11, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: four rounds, for max reps: 2 minutes: row for calories 1 minute: max strict ring dip –2 minutes of rest– At Home: four rounds, for time on the run and max reps on the dip: 400m run 1 minute: max dip option –2 minutes of rest–
Saturday, June 10, 2023
In Gym: five rounds for time: 15x deadlift @ 225/155-lbs. 50x air squat then, two rounds for quality: 10x per side: dumbbell Bulgarian split squat At Home: five rounds for time: 15-20x object deadlift –or– 20-30x glute bridge 50x air squat then, two rounds for quality: 10x per side: (object) Bulgarian split squat
Friday, June 9, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: as many rounds as possible in 15 minutes: 100m farmer’s carry @ 110/70-lbs. 5x bar muscle-up 50x double under At Home: as many rounds as possible in 15 minutes: 1-minute farmer’s hold –or– plank hold 5-10x challenging pull option 50x lateral hop (odd rounds)/100x high knees […]
Thursday, June 8, 2023
In Gym: split jerk 3-3-3-3-3 Begin each round every three minutes. then, five rounds for quality: 7-10x heavy strict dumbbell shoulder press 5-10x strict toes-over pole At Home: five rounds for quality: 7-10x heavy strict dumbbell shoulder press –or– atomic pushup 10-20x v-up/pike-up 10x front rack lunge –or– lunge jump
Wednesday, June 7, 2023
In Gym: for time: 1-mile run 50x box jump, 24/20″ platform 50x burpee 800m run 35x box jump 35x burpee 400m run 20x box jump 20x burpee Compare results to June 26, 2022. At Home: for time: 1-mile run 50x lunge jump 50x burpee 800m run 35x lunge jump 35x burpee 400m run 20x lunge […]
Tuesday, June 6, 2023
In Gym: for time: 10-9-8-7-6-5-4-3-2-1 power clean @ 155/105-lbs. chest-to-bar pull-up swing @ 55/35-lbs. Compare results to August 20, 2011. At Home: for time: 10-9-8-7-6-5-4-3-2-1 object power clean –or– MPH-standard burpee pulling option: pull-up, body row, renegade row object swing –or– rotational sit-up
Monday, June 5, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: back squat 3-3-3-3-3-3 Begin each round every 3.5 minutes. then, “Ab domination” four rounds for quality: 10-15x straddle v-up 20-30x hollow rock 15x barbell good morning @ 95/65-lbs. At Home: four rounds, rest amply between rounds: 10-16x Bulgarian split squat –or– reverse lunge 10x dumbbell/object squat […]