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 […]
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 […]
Friday, November 11, 2022
CrossFit MPH – WOD () 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 […]
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 […]
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 […]
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 […]
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
Sunday, November 6, 2022
In Gym: for max reps: 2 minutes: toes-to-bar –1 minute rest– 2 minutes: hang power clean @ 115/75-lbs. –1 minute rest– 2 minutes:: pushup –1 minute rest– 2 minutes: wall ball, 20/14-lbs., 10-ft. target –1 minute rest– 2 minutes: toes-to-bar At Home: for max reps: 2 minutes: virtual toes-to-bar –1 minute rest– 2 minutes: object […]
Saturday, November 5, 2022
In Gym: front squat 5-5-5-5-5 *Begin each round every four minutes. In between each set, complete a 200m medicine ball run. At Home: four rounds, rest amply between rounds: 10x dumbbell/object squat jump + max dumbbell front squat –or– 10 pause squat jump + max squat then, six minutes, every minute, on-the-minute: even minutes: plank […]