Categorized as: workout of the day

Wednesday, November 16, 2022

In Gym:
“DT”
five rounds for time:
12x deadlift @ 155/105-lbs.
9x hang power clean
6x push jerk

Compare results to November 10, 2017.

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009, supporting operations in Operation Enduring Freedom, when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

At Home:
“DT”
five rounds for time:
18x object deadlift –or– 18x inchworm
12x object hang power clean –or– tuck jump
9x object push press –or– atomic pushup

Tuesday, November 15, 2022

In Gym:
three rounds for time:
20x front squat @ 135/95-lbs.
25x toes-to-bar
100x double under

At Home:
three rounds for time:
20x object front squat –or– 40x air squat
25x virtual toes-to-bar
400m run –or– 100x jumping jack

Monday, November 14, 2022

CrossFit MPH – WOD

WOD (No Measure)

In Gym:
bench press*
3-3-3-3-3-3

*Begin each round every four minutes. In between rounds, complete 15x (burpee + box jump), 24″ platform.

At Home:
five sets for quality; rest about one minute between sets:
5-10x wide grip pushup
5-10x pushup
10x (burpee + squat)

Sunday, November 13, 2022

CrossFit MPH – WOD

WOD (Time)

In Gym:
as many rounds as possible in 15 minutes:
12x wall ball @ 20/14-lbs., 10-ft. target
12x strict sit-up
12x wall ball
6x strict pull-up

as many rounds as possible in 15 minutes:
12x object push press –or– atomic pushup
12x strict pull-up
12x object squat –or– squat jump
6x strict pull-up –or– 12x rotational sit-up

Saturday, November 12, 2022

CrossFit MPH – WOD

WOD (No Measure)

split jerk
2-2-2-2-2-2

Begin each round every three minutes.

then, for time and quality*:
10x front squat
10x thruster
8x front squat
8x thruster
6x front squat
6x thruster

*Use 50-65% of your heaviest split jerk weight for the day.

At Home:
as many rounds as possible in 13 minutes:
10x object front squat –or– squat
10x object thruster –or– (10 squat jump + 10 staggered grip pushup)
8x object front squat –or– squat
8x object thruster –or– (8 squat jump + 8 staggered grip pushup)
6x object front squat –or– squat
6x object thruster –or– -or– (6 squat jump + 6 staggered grip pushup)

Friday, November 11, 2022

CrossFit MPH – WOD

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WOD (No Measure)

In Gym:
for time:
21x deadlift @ 225/155-lbs.
400m run
18x deadlift
400m run
15x deadlift
400m run
12x deadlift
400m run

At Home:
for time:
27x object deadlift –or– (20x lunge jump + 20x single-leg glute bridge)
400m run –or– (30x jumping jack + 30x high knees + 50x mountain climber)
24x object deadlift (18x lunge jump + 18x single-leg glute bridge)
400m run (30x jumping jack + 30x high knees + 50x mountain climber)
21x object deadlift (15x lunge jump + 15x single-leg glute bridge)
400m run (30x jumping jack + 30x high knees + 50x mountain climber)
18x object deadlift (12x lunge jump + 12x single-leg glute bridge)
400m run (30x jumping jack + 30x high knees + 50x mountain climber)

Thursday, November 10, 2022

CrossFit MPH – WOD

WOD (Time)

In Gym:
as many rounds as possible in 15 minutes:
200m row
10x burpee
1, 2, 3, 4… wall climb

Continue increasing the wall climbs by one additional repetition each round.

At Home:
as many rounds as possible in 15 minutes:
10x object single-arm hang snatch –or– 10x (standing long jump)
10x burpee
2, 4, 6, 8… (inchworm)

Wednesday, November 9, 2022

In Gym:
“Cindy XXX”
as many repetitions as possible in 20 minutes:
10x pull-up
20x pushup
30x squat
15 pull-up
30x pushup
45x squat
20x pull-up
40x pushup
60x squat
25x pull-up
50x pushup
75x squat
30x pull-up
60x pushup
90x squat

Compare results to January 31, 2014.

then, practice floor “L” sits for 10 minutes.

At Home:
“Cindy XXX”
as many repetitions as possible in 20 minutes:
5x strict pull-up –or– 10x body row –or– 10x strict sit-up
20x pushup
30x squat
8x strict pull-up –or– 15x body row –or– 15x strict sit-up
30x pushup
45x squat
10x strict pull-up –or– 20x body row –or– 20x strict sit-up
40x pushup
60x squat
13x strict pull-up –or– 25x body row –or– 25x strict sit-up
50x pushup
75x squat
15x strict pull-up –or– 30x body row –or– 30x strict sit-up
60x pushup
90x squat

Tuesday, November 8, 2022

In Gym:
five rounds, each for time, beginning each round every four minutes:
14x box jump, 24/20″ platform
10x dumbbell shoulder-to-overhead @ 100/70-lbs.
6x dumbbell devil’s press

At Home:
five rounds, each for time, beginning each round every four minutes:
14x star jump
10x object shoulder-to-overhead –or– atomic pushup
6x object devil’s press –or– MPH-standard burpee

Monday, November 7, 2022

In Gym:
snatch
1-1-1-1-1

Begin each round every two minutes.

hang squat clean
2-2-2-2-2

Begin each round every three minutes.

At Home:
five rounds, every 2.5 minutes:
50x mountain climber
5-10x dumbbell/object power clean –or– standing long jump
five rounds, every 2.5 minutes:
30x lunge jump
5-10x dumbbell/object deadlift –or– single-leg romanian deadlift, per side