Thursday, March 16, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: for time: 800m run/row 40x toes-to-bar 20x swing @ 70/55-lbs. 800m run/row 20x swing 40x toes-to-bar 800m run/row At Home: for time: 800m run –or– (50x jumping jack + 100x mountain climber) 40x virtual toes-to-bar 30x object swing –or– plank up down 800m run (50x jumping […]
Wednesday, March 15, 2023
In Gym: bench press 7-7-5-5-3-3-3-3 Begin each round every three minutes. Then, three rounds for quality; rest amply between sets: 10-15x heavy bent-over row max strict ring dip At Home: alternating double tabata: wide-grip pushup rotational sit-up alternating double tabata: dip option row option
Tuesday, March 14, 2023
In Gym: five rounds , as many repetitions as possible: 1 minute max rope climb 1 minute max burpee 1 minute max box jump, 24/20″ platform –1 minute rest– *Each rope climb counts as 5 reps. Compare results to May 5, 2022. At Home: five rounds , as many repetitions as possible: 1 minute max […]
Monday, March 13, 2023
In Gym: “23.4MPH” in teams of two, for time: 800m run (completed in 100m increments) 50x front squat @ 135/95-lbs. 1000m row 90x clean and jerk @ 135/95-lbs. *Partners will split all work, and only one partner works at a time. *There is a 23-minute time cap on this workout. Compare results to March 21, […]
Sunday, March 12, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: for time: 100x burpee pull-up* *Bar is one foot above max standing reach. then, for time: 100x (honest) pushup At Home: for time: 100x burpee pull-up –or– 150x burpee then, for time: 50-100x (honest) pushup
Saturday, March 11, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: back rack lunge 10-10-10-10-10-10 Begin each round every 3.5 minutes. After each round, complete a 400m run. At Home: four rounds for quality; rest between rounds: 10-20x object lunge –or– (20-30 lunge) 1-minute overhead hold –or– plank hold 15x no pushup burpee
Friday, March 10, 2023
CrossFit MPH – WOD () WOD (No Measure) In Gym: for time: 25x dumbbell single-arm hang snatch, right @ 55/40-lbs. 25x dumbbell single-arm hang snatch, left 50x sit-up 20x dumbbell single-arm hang snatch, right 20x dumbbell single-arm hang snatch, left 40x sit-up 15x dumbbell single-arm hang snatch, right 15x dumbbell single-arm hang snatch, left 30x […]
Thursday, March 9, 2023
In Gym: for time: 4-6-8-10-12-10-8-6-4 deadlift @ 135/95-lbs. front squat burpee At Home: for time: 4-6-8-10-12-10-8-6-4 object deadlift –or– pull option object front squat –or– 2x air squat burpee
Wednesday, March 8, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: as many rounds as possible in 15 minutes: 5-10-15-20… push jerk @ 165/115-lbs.* 2x box jump over, 24/20″ platform *Bar is pulled from the rack. At Home: as many rounds as possible in 15 minutes: 5-10-15-20-25… object push press –or– pushup 2x lunge jump
Tuesday, March 7, 2023
In Gym: three rounds: 3 minutes: max row for calories –20-second rest– 3 minutes: max muscle-up –or– pull-up –20-second rest– At Home: three rounds for time: 40x mountain climber 30x object renegade row –or– 60x bodyweight renegade row 20x plank up down 10x strict pull-up –or– 20x row option