Friday, February 24, 2023
In Gym: five rounds, every 90 seconds: option 1: 1-2x legless rope climb + 1-2x rope climb option 2: 1-2x rope climb option 3: 2-3x rope climb wrap drill + 1-2 supine rope climb then, as many rounds as possible in 10 minutes: 20x double under 10x pull-up 5x box jump @ 30/24″ platform At […]
Thursday, February 23, 2023
In Gym: every minute, on-the-minute, for 21 minutes: minute 1: dumbbell man makers @ 100/70-lbs. minute 2: 5x heavy front squat minute 3: rest At Home: every minute, on-the-minute, for 21 minutes: minute 1: object man-makers –or– (MPH-standard burpee + squat jump) minute 2: 5-10x object squat –or– 30x air squat minute 3: rest
Wednesday, February 22, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: split jerk 3-3-3-3-3-3 Begin each round every three minutes. then, two rounds for quality: 20x dumbbell front rack step-up, 24/20″ platform At Home: as many rounds as possible in seven minutes: 6x object shoulder press + 6x object push press –or– (6x staggered grip pushup + […]
Tuesday, February 21, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: “Jahari’s Slimthicc Twerkout Workout” in teams of two, three rounds for time: 300m medicine ball run @ 20/14-lbs., synchro 90m farmer’s carry @ 110/70-lbs., per person 40x single-arm hang snatch @ 55/40-lbs., per person At Home: “Jahari’s Slimthicc Twerkout Workout” three rounds for time: 600m run […]
Monday, February 20, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: Open Workout 23.1 as many repetitions as possible in 14 minutes: 60 calorie row 50x toes-to-bar 40x wall ball @ 20-lbs, 10′ target/14-lbs., 9′ target 30x clean @ 135/95-lbs. 20x muscle-up At Home: Open Workout 23.1 as many repetitions as possible in 14 minutes: 60x object […]
Sunday, February 19, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: for time: 1000m run 21x wall climb 200x double under At Home: for time: 1000m run 21x wall climb –or– 42 (inchworm + pushup) 1000m run
Saturday, February 18, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: for time: 21-15-9 push jerk @ 135/95-lbs. back rack lunge At Home: for time: 21-15-9 object push jerk –or– atomic pushup front rack dumbbell lunge
Friday, February 17, 2023
In Gym: every minute, on-the-minute, for 25 minutes: minutes 1-5: 3 unbroken squat clean minutes 6-10: 2 unbroken squat clean minutes 11-25: 1 squat clean At Home: as many rounds as possible in 12 minutes: 6x object power clean –or– squat jump 8x object squat clean –or– burpee 10x object deadlift –or– rotational sit-up
Thursday, February 16, 2023
In Gym: bench press 10-7-5-3-3-3-3 Begin each round every three minutes. then, alternating double tabata: pushup rotational sit-up At Home: alternating double tabata: wide-grip pushup rotational sit-up alternating double tabata: staggered grip pushup sit-up
Wednesday, February 15, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: for time: 15-12-9-12-15 hang power snatch @ 115/75-lbs. *After each round, complete 50x double under and 10x burpee. At Home: for time: 15-12-9-12-15 object single-arm snatch –or– (sit-up + jump and reach) *Between each round complete 20x burpee.