Thursday, June 30, 2022
CrossFit MPH – WOD Metcon (No Measure) In Gym: bench press 5-5-5-5-5 *Begin each round every three minutes. then, three rounds for quality: 10-15x barbell upright row 10-15x barbell bent-over row 5-10x strict toes-to-bar –or– ball-up –or– hanging knee raise At Home: eight two-minute rounds, rest one minute between rounds: even rounds: max staggered grip […]
Wednesday, June 29, 2022
In Gym: as many rounds as possible in 20 minutes: 200m run 30/21 calorie row 40x air squat At Home: as many rounds as possible in 20 minutes: 200m run –or– 20x no pushup burpee 25x object deadlift –or– 30x walking lunge 40x air squat
Tuesday, June 28, 2022
CrossFit MPH – WOD Metcon (No Measure) In Gym: as many rounds as possible in 15 minutes: 10x single-arm push press @ 50/35-lbs. 5x ring muscle-up 10x swing @ 70/55-lbs. At Home: as many rounds as possible in 15 minutes: 10x single-arm object push press –or– atomic pushup 5x strict pull-up –or– 10x row option […]
Monday, June 27, 2022
CrossFit MPH – WOD Metcon (No Measure) In Gym: five sets, beginning every 2 minutes: 2 snatch balance + 2 overhead squat then, in 11 minutes, complete: 100x weighted step-up, 24/20″ platform @ 50/35-lbs. max overhead squat @ 95/65-lbs. in remaining time At Home: in 16 minutes, complete: 100x object front rack lunge –or– 150x […]
Sunday, June 26, 2022
In Gym: for time: 1-mile run 50x box jump, 24/20″ platform 50x burpee 800m run 35x box jump 35x burpee 400m run 20x box jump 20x burpee At Home: for time: 1-mile run 50x lunge jump 50x burpee 800m run 35x lunge jump 35x burpee 400m run 20x lunge jump 20x burpee
Saturday, June 25, 2022
CrossFit MPH – WOD Metcon (No Measure) In Gym: back squat 3-3-3-3-3 *Begin each round every 4 minutes. then, for max reps: 1. tabata bottom-to-bottom squat 2. tabata strict pull-up At Home: three rounds, rest amply between rounds: 10x object lunge jump + 10x object squat + max wall squat –or– 15x lunge jump + […]
Friday, June 24, 2022
In Gym: 10 rounds for time: 6x single-arm snatch @ 70/55-lbs. 10x handstand pushup At Home: 10 rounds for time: 6-10x object single-arm snatch –or– (squat + squat jump) 10x atomic pushup
Thursday, June 23, 2022
In Gym: four rounds, rest one minute between rounds: 1 minute max rope climb *each rope climb counts for 5 points* 1 minute max hang power clean @ 115/75-lbs. 1 minute max wall ball @ 20/14-lbs., 10-ft. target Compare results to June 29, 2021. At Home: four rounds, rest one minute between rounds: 1 minute […]
Wednesday, June 22, 2022
In Gym: as many rounds as possible in 15 minutes: 50x double under 25x anchored sit-up 100m farmer’s carry @ 100/70-lbs. At Home: as many rounds as possible in 15 minutes: 50x elevated toe tap (odd rounds) / 50x lateral hop (even rounds) 25x anchored sit-up 100m object farmer’s carry –or– 200m run –or– 50x […]
Tuesday, June 21, 2022
In Gym: 3 squat clean + 2 front squat + 1 jerk 1-1-1-1-1-1-1 *Begin each round every 3.5 minutes. At Home: as many rounds as possible in 10 minutes: 3 object squat clean –or– 6x MPH burpee 3 object front squat –or– 6x lunge jump 3 object push press –or– 3x atomic pushup