Monday, August 1, 2022
In Gym: back squat 5-5-5-5-5 *Begin each round every four minutes. then, three rounds for quality: 8x (1 1/4) squat @ 50% max weight for the day 10x strict toes-to-bar –or– ball up –or– hanging knee raise option At Home: four rounds, rest amply between rounds: 10x dumbbell/object squat jump + max dumbbell front squat […]
Sunday, July 31, 2022
In Gym: weighted strict ring dip 3-3-3-3-3 *Begin each round every two minutes. then, “Walk Don’t Run” for time: two-mile walk* with up to 60/40-lbs. *In this workout: You must walk, not run. You may wear a weight vest or loaded backpack, or carry sandbags, plates, dumbbells or kettlebells. Compare results to July 24, 2019. […]
Saturday, July 30, 2022
In Gym: “Bend and Snap” six rounds for time: 5x deadlift @ 275/185-lbs. 10x lateral burpee 10x chest-to-bar pull-up Compare results to September 6, 2019. At Home: “Bend and Snap” six rounds for time: 10x object deadlift –or– 10x inchworm 10x lateral burpee 10x strict pull-up –or– 15x sheet row –or– 20x strict rotational sit-up
Friday, July 29, 2022
In Gym:“It’s Just Exercise Too”for time:800m medicine ball run +3-6-9-12-9-6-3overhead squat @ 155/105-lbs.*+ 800m medicine ball run *Bar is pulled from the rack. All reps in each set must be completed unbroken. Every time a set is broken, an additional 200m run is added, to be completed after that set of overhead squats. The medicine […]
Thursday, July 28, 2022
CrossFit MPH – WOD Metcon (No Measure) In Gym: “Puedes Hacerlo” six rounds for time: 14x pushup 19x walking lunge @ 100/70-lbs., load held in front rack position 76x double under At Home: “Puedes Hacerlo” six rounds for time: 14x pushup 19x object walking lunge, load held in front rack position –or– 30x walking lunge […]
Wednesday, July 27, 2022
In Gym: “MPH Fun Run” in teams of two, five rounds for time: 40 calorie row 400m run Compare results to July 16, 2021. *One partner works at a time throughout the entire workout. Partners should evenly divide the workload each round. then, three sets, rest amply between sets: 10-20x strict handstand pushup/atomic pushup At […]
Tuesday, July 26, 2022
In Gym:“MPH Bears”five cycles, as many complexes as possible in three minutes:bear complex @ 95/65-lbs. This workout is scored by the number of complexes completed for each cycle. Compare results to November 15, 2014. At Home:“MPH Bears”five cycles, as many complexes as possible in three minutes:(object power clean + object front squat + object push […]
Monday, July 25, 2022
In Gym: “Short and Long” 25 rounds for time: 4x unbroken toes-to-bar 5x burpee Compare results to July 3, 2021. At Home: “Short and Long” 25 rounds for time: 4x unbroken pike-up 5x burpee
Sunday, July 24, 2022
In Gym: as many rounds as possible in 15 minutes: 1x rope climb, seated start –or– rope climb 10x russian swing @ 70/55-lbs. 200m run At Home: as many rounds as possible in 18 minutes: 5x strict pull-up –or– 30x bodyweight renegade row 10x dumbbell/object Russian swing –or– 10x inchworm 200m run –or– 15x no […]
Saturday, July 23, 2022
In Gym: thruster 5-4-3-2-1-1-1 *Bar is pulled from the rack. Begin each set every three minutes. then, “Gut Check” as many rounds as possible in eight minutes: 1, 2, 3, 4, 5, 6… thruster @ 95/65-lbs. 1, 2, 3, 4, 5, 6… burpee *Continue adding one additional repetition each round. At Home: “Home Gut Check” […]