Saturday, September 3, 2022
CrossFit MPH – WOD Metcon (No Measure) In Gym: six rounds, begin every 3.5 minutes: 5 heavy deadlift 400m run *This workout is only scored by the heavy deadlift weights. You may run the 400m at a recovery pace. then, bottom-to-bottom tabata squat At Home: six rounds, begin every 3.5 minutes: 5-15x object deadlift –or– […]
Friday, September 2, 2022
In Gym: bench press 3-3-3-3-3 *Begin each round every three minutes. then, four sets for quality: 2-5x rope climb 10-15x strict ring dip option At Home: six rounds for time: 10x virtual toes-to-bar 12x staggered grip pushup 15-20x dip option –rest one minute–
Thursday, September 1, 2022
In Gym:“Pocket Power Ranger”nine rounds for time:1x shoulder press @ 115/75-lbs.7x thruster9x single-leg squat (alternating, total) Compare results to December 20, 2021. At Home:“Pocket Power Ranger”nine rounds for time:1x object shoulder press –or– 2x atomic pushup7x object thruster –or– 10x squat jump 12x Bulgarian split squat
Wednesday, August 31, 2022
In Gym: in a 20-minute window: eight rounds of: 12/9 calorie row 12x burpee 21x double under + max row in remaining time At Home: in a 20-minute window: eight rounds of: 9x plank up down 12x burpee 21x elevated toe touch + max burpee in remaining time.
Tuesday, August 30, 2022
In Gym:as many rounds as possible in 14 minutes:40x box jump, 24/20″ platform40x pull-up40x power snatch @ 95/65-lbs.40 pushup At Home:as many rounds as possible in 14 minutes:40x star jump25x strict pull-up –or– 40x row option40x single-arm object power snatch –or– object swing –or– touch ground to jump overhead40 pushup
Sunday, August 28, 2022
In Gym: 10 rounds for time: 9x toes-to-bar 3x wall climb At Home: 10 rounds for time: 9x virtual toes-to-bar 3x wall climb –or– 6x (inchworm + pushup)
Saturday, August 27, 2022
In Gym: “MPH Shuttle To Overhead” in a three minute window: 400m run max jerk @ 205/135-lbs. –rest one minute– in a five minute window: 600m run max jerk –rest one minute– in a six minute window: 800m run max jerk At Home: “MPH Shuttle To Overhead” in a four minute window: 400m run max […]
Friday, August 26, 2022
In Gym: sumo deadlift 3-3-3-3-3 *Begin each round every three minutes. then, three rounds for max reps: 1 minute max body row 1 minute max pushup 1 minute max wall ball @ 20/14-lbs., 10-ft. target –rest one minute– At Home: then, five rounds for max reps: 1 minute max object sumo deadlift –or– superman 1 […]
Thursday, August 25, 2022
In Gym: three rounds for time: 30x burpee 100x double under 20x single-leg squat (alternating, total) At Home: three rounds for time: 35x burpee 100x elevated toe touch 20x per side: Bulgarian split squat
Wednesday, August 24, 2022
In Gym: power snatch + hang snatch + overhead squat 1-1-1-1-1 *Begin each round every 90 seconds. snatch 2-2-2-2-2-2 Begin each round every 2.5 minutes. At Home: complete six sets, starting every 90 seconds: 4 per side: single-arm muscle snatch –or– 8 (sit-up + stand and jump) 8 standing long jump then, complete six sets, […]