Thursday, November 24, 2022
CrossFit MPH – WOD WOD (No Measure) Rest Day – Thanksgiving
Wednesday, November 23, 2022
squat clean + hang squat clean + 2 front squat 1-1-1-1-1-1-1 Begin each round every 3.5 minutes. then, in four minutes: 20x squat clean @ 155/105-lbs. max double under in remaining time
Tuesday, November 22, 2022
In Gym: for time: 21-18-15-12-9-6-3 push press @ 95/65-lbs. lateral burpee At Home: for time: 21-18-15-12-9-6-3 object push press –or– atomic pushup lateral burpee
Monday, November 21, 2022
In Gym: as many rounds as possible in 15 minutes: 5-10-15-20-25… calories on rower overhead squat @ 95/65-lbs. *Continue adding 5 additional reps each round. then, every minute, on-the-minute, for eight minutes: 3x strict pull-up option –or– banded muscle-up –or– low ring muscle-up At Home: In Gym: as many rounds as possible in 15 minutes: […]
Sunday, November 20, 2022
CrossFit MPH – WOD WOD (No Measure) In Gym: at light weights, every minute, on-the-minute, for 10 minutes: 2 hang power snatch then, in teams of two, for time: 200x swing @ 70/55-lbs. One partner swings at a time. The “resting” partner holds a plank. At Home: for time: 100x object swing –or– 200x sit-up […]
Saturday, November 19, 2022
In Gym: back squat 3-3-3-3-3 *Begin each round every four minutes. then, three rounds for quality; rest amply between rounds*: 10x back squat @ 70-75% heaviest weight for the day 10x back squat @ 50-60% heaviest weight for the day *Quickly change your bar between weights and continue on with the set. At Home: four […]
Friday, November 18, 2022
In Gym: every minute, on-the-minute, for 12 minutes: odd minutes: 5x weighted strict pull-up –or– strict pull-up even minutes: 5x weighted ring dip –or– ring dip option then, every minute, on-the-minute, for 12 minutes: odd minutes: max calorie row even minutes: dumbbell farmer’s hold @ 100/70-lbs. This workout is scored by the total number of calories […]
Thursday, November 17, 2022
CrossFit MPH – WOD WOD (No Measure) In Gym: two rounds for time: 800m run 50x lunge jump then, practice handstand walking progressions for 10 minutes. At Home: two rounds for time: 800m run –or– (50x high knees + 20 no pushup burpee + 50x high knees) 50x lunge jump
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 […]
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