Saturday, April 15, 2023
Level 1: 4x 3 kip swing on high rings 5x 3-5 strict ring dip (scale with band assist, bench dip) 5x 10 (banded lat pulldown from hollow hold) Level 2: 2x 3 kip swing on high rings 2x 3 banded low ring muscle-up 5x: high ring kipping muscle-up practice Level 3: 2x 3 kip swing […]
Friday, April 14, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: for time: 5-10-15-20-25-30: clean and jerk @ 95/65-lbs. burpee At Home: for time: 5-10-15-20-25-30: object clean and jerk –or– (1-2x atomic pushup) burpee
Thursday, April 13, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: four rounds, every two minutes: 3 pause back squat, 2-second pause at bottom position then, for time: 30x back squat @ 155/105-lbs. 1000m row 30x back squat At Home: 5 sets of 3 pause squat option then, for time: 30x object squat 1000m run –or– 60x […]
Wednesday, April 12, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: for time: 7x rope climb, 15-ft. 800m shuttle run 25x bench press @ 185/125-lbs. 800m shuttle run 7x rope climb At Home: for time: 15x strict pull-up –or– 25x sheet row –or– pulling option 800m run –or– (50x high knees + 40x lunge + 50x high […]
Tuesday, April 11, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: in teams of two, three rounds: three minutes to complete as many double unders and box jump overs (24/20″ platform) as possible. three minutes to complete as many devil’s press @ 100/70-lbs. as possible. *Both partners work at the same time on the double under/box jump […]
Monday, April 10, 2023
CrossFit MPH – WOD WOD (No Measure) snatch balance 3-3-3-3-3 Begin each round every two minutes. hang squat snatch 2-2-2-2-2-2 Begin each round every two minutes.
Sunday, April 9, 2023
In Gym: for time: 10-9-8-7-5-6-5-4-3-2-1 deadlift @ 250/175-lbs. dumbbell front squat @ 110/70-lbs. At Home: In Gym: for time: 10-9-8-7-5-6-5-4-3-2-1 object deadlift –or– 1-minute plank hold each round (not descending) object front squat –or– 3x squat
Saturday, April 8, 2023
In Gym: six rounds for time: 400m run 20x pull-up At Home: six rounds for time: 400m run 20x pull-up/row/pushup
Friday, April 7, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: as many rounds as possible in 12 minutes: 8x dumbbell snatch @ 70/50-lbs., left 8x overhead lunge, left 8x dumbbell snatch, right 8x overhead lunge, right 40x double under –or– single under crossover At Home: as many rounds as possible in 12 minutes: 8x object single-arm […]
Thursday, April 6, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: as many rounds as possible in 15 minutes: 6, 12, 18, 24, 30… wall ball @ 20/14-lbs., 10-ft. target 3, 6, 9, 12, 15… calorie row Continue in this pattern for each additional round. At Home: as many rounds as possible in 15 minutes: 3, 6, […]