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Thursday, June 17, 2021

In Gym:
every minute, on-the-minute, for 18 minutes:
minute 1: 1-4 rope climb
minute 2: 8-17 burpee
minute 3: rest

At Home:
every minute, on-the-minute, for 18 minutes:
minute 1: 1-5 strict pull-up –or– 6-10 object bent-over row –or– 6-10 pike-up
minute 2: 8-17 burpee
minute 3: rest

Wednesday, June 16, 2021

In Gym:
in teams of two, 14 rounds for time*:
20/15 calorie row
5x deadlift @ 275/185-lbs.
10x wall ball @ 20/14-lbs., 10-foot target

*Partner 1 completes the first round, while partner 2 rests. Then, partner 2 completes the second round, while partner 1 rests.

At Home:
seven rounds for time:
10x star jump
10x object deadlift –or– 15x superman
10x object thruster –or– 15x squat drop
–1 minute rest–

Tuesday, June 15, 2021

In Gym:
as many rounds as possible in 20 minutes:
400m run
20x pull-up
25x pushup

At Home:
as many rounds as possible in 20 minutes:
400m run –or– (75x jumping jack)
20x sheet row –or– rotational sit-up
25x pushup

Monday, June 14, 2021

In Gym:
five rounds, beginning every three minutes:
1 hang power clean + 1 hang squat clean

five rounds, beginning every two minutes:
10x front squat

At Home:
five rounds, every three minutes:
30-second wall sit hold + 5x standing long jump + 1-minute plank hold

then, five rounds, every minute:
10 object front squat –or– 15 squat, 1-second hold at bottom

Sunday, June 13, 2021

In Gym:
as many rounds as possible in 15 minutes:
30x walking lunge
10x devil’s press @ 45/35-lbs.
–rest 30 seconds–

At Home:
as many rounds as possible in 15 minutes:
30x walking lunge
10x MPH-standard burpee
–rest 30 seconds–

Saturday, June 12, 2021

In Gym:
overhead squat
5-5-5-5-5

*Begin each round every four minutes.

then, three rounds for quality:
10x barbell bent-over row
20x barbell weighted lunge

At Home:
seven rounds:
45 seconds max squat option
–rest 90 seconds–

then, three rounds for quality:
10x bent-over row –or– 20x scapular pushup
10x object weighted lunge
–or– 15x Bulgarian split squat per side

Friday, June 11, 2021

CrossFit MPH – WOD

Metcon (No Measure)

In Gym:

10 rounds for time:

7x wall ball @ 20/14-lbs.

7x pull-up

At Home:

10 rounds for time:

7x single-arm thruster –or– squat jump

7x sheet row –or– dumbbell renegade row –or– 14x renegade row

Thursday, June 10, 2021

In Gym:
as many repetitions as possible:
5 minutes of double unders
5 minutes of clean and jerks @ 95/65-lbs.
3 minutes of double unders
3 minutes of clean and jerks
1 minute of double unders
1 minute of clean and jerks

At Home:
as many repetitions as possible:
4 minutes of burpees
4 minutes of object clean and jerks –or– sit-ups
3 minutes of burpees
3 minutes of object clean and jerks –or– sit-ups
1 minute of burpees
1 minute of object clean and jerks –or– sit-ups

Wednesday, June 9, 2021

In Gym:
as many rounds as possible in 18 minutes*:
200m weighted run
10x ring dip
20x single-leg squat (alternating, total)

*You have the option to use a 20/14-lb. weight vest for the workout, OR a 20/14-lb. med ball for just the running section.

At Home:
as many rounds as possible in 18 minutes*:
30x jumping jack
10x no pushup burpee
15x dip option
20x single-leg squat (alternating, total) –or– reverse lunge

Tuesday, June 8, 2021

In Gym:
seven rounds, beginning every minute:
snatch pull + power snatch

seven rounds, beginning every two minutes:
2x power snatch

At Home:
complete six sets, starting every 90 seconds:
4 per side: single-arm muscle snatch –or– 8 (sit-up + stand and jump)

8 standing long jump
then, complete six sets, starting every 90 seconds:
4-6 per side: dumbbell/object power clean –or– 12 max vertical jump
30-second v-hold