Tuesday, May 31, 2022
In Gym: for time: 18-16-14-12-10-8 power clean @ 135/95-lbs. *after each round, complete a 200m run. then, practice handstands and handstand walking for 10 minutes. At Home: for time: 18-16-14-12-10-8 object power clean –or– MPH-standard burpee *after each round, complete a 200m run –or– 50x jumping jack
Saturday, May 28, 2022
In Gym: 10 rounds for time: 7x toes-to-bar 10x weighted front rack lunge @ 115/75-lbs. At Home: 10 rounds for time: 7x virtual toes-to-bar 10x object front rack lunge –or– 20x lunge
Friday, May 27, 2022
In Gym: for time: 21-18-15 thruster @ 95/65-lbs. single-arm snatch, left @ 50/35-lbs. single-arm snatch, right At Home: for time: 21-18-15 object thruster –or– 2x squat jump (single-arm snatch, left + single-arm snatch, right) –or– MPH-standard burpee
Thursday, May 26, 2022
In Gym:in teams of two, three rounds for time:80 calorie row200x double under80x strict sit-up *Athletes may work at the same time on the double under and sit-up, but must work individually on the row. At Home:three rounds for time:3 minute run –or– (80x high knees + 80x jumping jack + 40x mountain climber)30x superman40x […]
Wednesday, May 25, 2022
CrossFit MPH – WOD Metcon (No Measure) In Gym: “Murph” for time: 1-mile run 100x pull-up 200x pushup 300x squat 1-mile run Start and finish with a one-mile run. Partition the pull-ups, pushups and squats as needed. If you have a 20-pound vest or body armor, wear it. At Home: “Quarantine Murph” run –or– 5-10 […]
Tuesday, May 24, 2022
In Gym: five rounds, every 90 seconds: snatch pull + power snatch five rounds, every 90 seconds: 2 power snatch + 2 overhead squat At Home: as many rounds as possible in 12 minutes: 8x single-arm reverse overhead lunge, left 8x single-arm reverse overhead lunge, right 16x single-arm power snatch (alternating, total)
Monday, May 23, 2022
CrossFit MPH – WOD Metcon (No Measure) In Gym: five rounds for time: 6x push jerk @ 135/95-lbs. 12x (burpee + box jump), 24/20″ platform then, practice one of the following for 10 minutes: option 1: strict muscle-up or low ring strict muscle-up option 2: strict ring dip At Home: five rounds for time: 10x […]
Sunday, May 22, 2022
In Gym: three rounds for time: 21x toes-to-bar 400m run 100x double under At Home: three rounds for time: 21x virtual toes-to-bar 400m run 125x mountain climber
Saturday, May 21, 2022
In Gym: for total time: three rounds: 12x strict handstand pushup 12x dumbbell front rack lunge @ 100/70-lbs. –2 minute rest– three rounds: 12x handstand pushup 24x box jump, 24/20″ platform At Home: for total time: three rounds: 12x atomic pushup 12x object front rack lunge –or– lunge jump –2 minute rest– three rounds: 12x […]
Friday, May 20, 2022
In Gym: “Hope For Refugees” three rounds, as many repetitions as possible: 1 minute: 25-ft. shuttle run 1 minute: dumbbell snatch @ 50/35-lbs. 1 minute: calorie row 1 minute: dumbbell box step-up, 24/20″ platform 1 minute MPH-standard burpee *Rest 1 minute between rounds. At Home: “Hope For Refugees” three rounds, as many repetitions as possible: […]