Monday, July 11, 2022
CrossFit MPH – WOD Metcon (No Measure) In Gym: power snatch + hang power squat snatch + snatch 1-1-1-1-1-1-1-1-1-1 *Begin each round every three minutes. as many rounds as possible in 14 minutes: 8x single-arm reverse overhead lunge, left –or– 16x russian twist 8x single-arm reverse overhead lunge, right –or– 8x lunge jump 8x single-arm […]
Sunday, July 10, 2022
In Gym: as many rounds as possible in 20 minutes: 15x bench press @ 135/95-lbs. 400m run Compare results to August 9, 2021. At Home: as many rounds as possible in 20 minutes: 15x hand-release pushup 400m run –or–50x jumping jack + 20x star jump
Saturday, July 9, 2022
In Gym: for time: 21-15-9-6-3 calories on rower clean and jerk @ 115/75-lbs. then, two sets, rest amply between sets: max kipping pull-up At Home: for time: object clean and jerk –or– MPH-standard burpee* *Complete a 200m run between rounds. then, two sets, rest amply between sets: 10-15x strict pull-up –or– 20-30x sheet row –or– […]
Friday, July 8, 2022
In Gym: complete five three-minute rounds, resting exactly two minutes between rounds: 20x unbroken wall ball @ 20/14-lbs., 10-ft. 20x box jump, 24/20″platform max distance handstand walk –or– wall climb At Home: complete five three-minute rounds, resting exactly two minutes between rounds: 20x single-arm thruster –or– 30x squat drop 20x lunge max plank up down
Thursday, July 7, 2022
In Gym: for time: 50-40-30-20-10* pushup double under legless rope climb, 12-ft. *The legless rope climbs will have the rep scheme of 5-4-3-2-1. At Home: 50-40-30-20-10* for time: pushup lateral hop virtual toes-to-bar *The virtual toes-to-bar will have the rep scheme of 10-8-6-4-2.
Wednesday, July 6, 2022
In Gym: for time: two rounds: 10x front squat @ 185/125-lbs. 20x burpee + two rounds: 15x front squat @ 135/95-lbs. 20x burpee At Home: for time: two rounds: 20x object front squat –or– 30x squat jump 20x burpee + two rounds: 15x object front squat –or– 20x squat jump 20x burpee
Tuesday, July 5, 2022
In Gym: deadlift 7-7-5-5-3-3-3 *Begin each round every three minutes. then, for time: 800m run At Home: two cycles, as many rounds as possible in 6 minutes; rest two minutes between cycles: 10x alternate arm/alternate leg pike-up 15x object deadlift –or– (burpee + tuck jump) 20x mountain climber
Sunday, July 3, 2022
CrossFit MPH – WOD Metcon (No Measure) In Gym: every minute, on-the-minute, for 20 minutes: odd minutes: 10-15x burpee even minutes: max dumbbell front rack lunge @ 50/35-lbs. At Home: every minute, on-the-minute, for 20 minutes: odd minutes: 10-15x burpee even minutes: max object lunge –or– lunge
Saturday, June 2, 2022
In Gym: 10 rounds for time: 7x toes-to-bar 7x hand-release pushup 7x pull-up At Home: 10 rounds for time: 10x pike-up 7x hand-release pushup 7x pull-up –or– 7x strict bodyrow –or– 7x staggered grip pushup
Friday, July 1, 2022
In Gym: five rounds for time: 12x hang power clean + jerk @ 115/75-lbs. 9x thruster 6x power snatch At Home: five rounds for time: 12x object hang power clean + jerk –or– 24x (sit-up + max vertical jump) 9x thruster –or– 12x squat drop 12x single-arm object power snatch –or– 1-minute plank hold