Saturday, July 22, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: front squat 3-3-3-3-3 Begin each round every three minutes. In between rounds, complete a 200m recovery jog. thruster 10-10-10-10 Begin each round every four minutes. In between sets, complete a 200m recovery jog. At Home: At Home: five rounds, rest amply between rounds: max thruster* *Repetition […]
Friday, July 21, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: two rounds for time: 30x single-arm snatch @ 70/50-lbs. 25x pushup 40x strict sit-up 25x pushup At Home: two rounds for time: 30x object single-arm snatch –or– 20x burpee 25x pushup 40x strict sit-up 25x pushup
Thursday, July 20, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: as many rounds as possible in 5 minutes: 10x single-leg squat (alternating, total) 30x double under 15x pull-up as many rounds as possible in 5 minutes: 10x single-leg squat (alternating, total) 30x double under 12x chest-to-bar pull-up as many rounds as possible in 5 minutes: 10x […]
Wednesday, July 19, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: “Partner DT” in teams of two, I-go, you-go for 22 minutes: 12x deadlift @ 155/105-lbs. 9x hang power clean 6x push jerk At Home: “DT” five rounds for time: 18x object deadlift –or– 18x inchworm 12x object hang power clean –or– tuck jump 9x object push […]
Tuesday, July 18, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: for time: 50-40-30-20-10: calorie row 10-20-30-40-50: v-up then, for load and quality: 15 Turkish get-ups per arm – Increase load as you are able. At Home: for time: 50-40-30-20-10: object renegade row 10-20-30-40-50: v-up then, for load and quality: 15 Turkish get-ups per arm – Increase […]
Monday, July 17, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: “Time Priority Long Fran” as many repetitions as possible: 3 minutes: thruster @ 95/65-lbs. 3 minutes: pull-up 2 minutes: thruster 2 minutes: pull-up 1 minute: thruster 1 minute: pull-up then, two rounds for quality: 10-15x good morning @ 95/65-lbs. 20-30x hollow rock At Home: “Time Priority […]
Sunday, July 16, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: for time: 21x deadlift @ 225/155-lbs. 42x ring pushup 15x deadlift 30x ring pushup 9x deadlift 18x ring pushup At Home: for time: 40-30-20 object deadlift –or– glute bridge pushup
Saturday, July 15, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: 2 push press + 2 thruster + 4 front squat 1-1-1-1-1-1-1-1 Begin each round every three minutes. then, practice stationary handstands for 8 minutes. At Home: five rounds, rest amply between rounds: 10x dumbbell/object thruster + max dumbbell front squat –or– 10 pause squat jump + […]
Friday, July 15, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: as many rounds as possible in 15 minutes: 50m farmer’s carry @ 140/110-lbs. 35x double under 20x step-up @ 70/55-lbs., 24/20″ platform At Home: as many rounds as possible in 18 minutes: 1-minute plank hold 50 lateral hop 20x object step-up –or– object walking lunge (or […]
Thursday, July 13, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: “Short and Long” 25 rounds for time: 4x unbroken toes-to-bar 5x burpee At Home: “Short and Long” 25 rounds for time: 4x unbroken pike-up 5x burpee
