Sunday, January 15, 2022
CrossFit MPH – WOD WOD (No Measure) In Gym: as many rounds as possible in 22 minutes: 300/250m row 10x true strict bodyrow 50m farmer’s carry @ 100/70-lbs. At Home: as many rounds as possible in 22 minutes: 200m run –or– 20x lateral agility hop + 20x toe tap 10x sheet row –or– 10x. object […]
Saturday, January 14, 2022
CrossFit MPH – WOD WOD (No Measure) In Gym: five rounds for time: 15x front squat @ 125/83-lbs. 15x toes-to-bar At Home: five rounds for time: 15x object front squat –or– 30x squat 15x virtual toes-to-bar
Friday, January 13, 2022
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: deadlift 10-10-10-10-10 *Begin each round every four minutes. In between rounds, complete one minute of max double unders. Today’s workout is scored by the two heaviest deadlift weights, and the total number of double unders completed. At Home: as many rounds as possible in 13 […]
Thursday, January 12, 2023
In Gym: three rounds for time: 50x medicine ball lunge @ 20/14-lbs. 35x burpee 20x strict ring dip At Home: three rounds for time: 50x light object lunge –or– 65x lunge 35x burpee 20x dip option
Wednesday, January 11, 2023
In Gym: three rounds, each for time; begin each round every eight minutes: 30x pull-up 25x handstand pushup 15x thruster @ 125/83-lbs. At Home: three rounds, each for time; begin each round every eight minutes: 20x strict pull-up –or– 30x body row –or– pulling option 25x atomic pushup 15x object thruster –or– 20x staggered grip […]
Tuesday, January 10, 2023
In Gym: as many rounds as possible in 20 minutes: 800m run –or– row 40x single-arm snatch @ 50/35-lbs. 40x box jump over, 24/20″ platform 600m run –or– row 30x single-arm snatch 30x box jump over 400m run –or– row 20x single-arm snatch 20x box jump over At Home: as many rounds as possible in […]
Monday, January 9, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: back squat 10-10-10-10 Begin each round every four minutes. push press 10-10-10-10 Begin each round every three minutes. then, as many rounds as possible in six minutes: 12x single-arm alternating dumbbell shoulder press @ 50/35-lbs. 12x squat jump At Home: four rounds, rest amply between rounds: […]
Sunday, January 8, 2022
In Gym: bench press 7-7-5-5-3-3-3-3 Begin each round every three minutes. then, 2-3 rounds for quality: 10x barbell bent-over row 10x strict ring dip option At Home: five sets for quality; rest about one minute between sets: 5-10x wide grip pushup 5-10x pushup 10x (burpee + squat)
Saturday, January 7, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: for load: 12x power clean 1x legless rope climb 10x power clean 1x legless rope climb 8x power clean 1x legless rope climb 6x power clean 1x legless rope climb 4x power clean * Increase loading across each set of squat cleans. At Home: for time: […]
Friday, January 6, 2023
In Gym: for time: 12x overhead squat @ 135/95-lbs. 15x push press 30/25-calorie row 15x push press 30/25-calorie row 12x overhead squat At Home: for time: 20x object single-arm overhead squat –or– plank up down 15x object push press –or– atomic pushup 400m run –or– (50x jumping jack + 50 mountain climber + 50x lateral […]