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Thursday, March 24, 2022

CrossFit MPH – WOD

Metcon (No Measure)

In Gym:

every minute, on-the-minute, for eight minutes:

2x hang power snatch

then, three rounds for time:

15x handstand pushup

15x hang power snatch @ 115/75-lbs.

At Home:

three rounds for time:

20x atomic pushup

20x single-arm snatch (alternating, total)

Wednesday, March 23, 2022

In Gym:
back squat
5-5-5-5-5

*Begin each set every four minutes.

then, eight minutes, every minute, on-the-minute:
even minutes: 45-second ring support hold
odd minutes: 8 dumbbell front squat, 1-second pause in receiving position

At Home:
four rounds, rest amply between rounds:
10x dumbbell/object squat jump + max dumbbell front squat –or– 10 pause squat jump + max squat

then, six minutes, every minute, on-the-minute:
even minutes: plank hold
odd minutes: olympic squat hold

Tuesday, March 22, 2022

In Gym:
for time:
15-12-9-12-15
toes-to-bar
2x pushup
box jump over, 24/20″ platform

At Home:
for time:
21-15-9-15-21
virtual toes-to-bar
2x pushup
star jump

Monday, March 21, 2022

CrossFit MPH – WOD

Metcon (No Measure)

In Gym:

“22.4MPH”

in teams of two, for time:

800m run (completed in 100m increments)

50x front squat @ 135/95-lbs.

1000m row

90x clean and jerk @ 135/95-lbs.

*Partners split all work evenly, only one partner works at a time.

*There is a 23-minute time cap on this workout.

At Home:

“22.4MPH”

for time:

40x no pushup burpee

25x object front squat –or– 100x air squat

40x no pushup burpee

45x object clean and jerk –or– 90x sit-up + jump and reach overhead

Sunday, March 20, 2022

In Gym:
“GI Jane”
as many repetitions as possible in 15 minutes, stopping at 150 reps:
burpee + pull-up

Bar is one foot above maximum overhead reach.

At Home:
15 rounds for time:
10x burpee
5x strict pull-up –or– 10x bodyrow –or– 30-second plank hold

Saturday, March 19, 2022

In Gym:
bench press
5-5-3-3-1-1-1-1

*Begin each round every three minutes.

then, for time:
1000m row

At Home:
four rounds for time:
20x explosive pushup
20x pushup

then, run one mile for time.

Friday, March 18, 2022

In Gym:
four rounds, rest exactly one minute between rounds:
1 minute max rope climb *standing start* *each rope climb counts as 5 reps*
1 minute max rotational sit-up
1 minute max single-leg squat

At Home:
four rounds, rest exactly one minute between rounds:
1 minute max bent-over row –or– scapular row
1 minute max rotational sit-up
1 minute max air squat

Thursday, March 17, 2022

CrossFit MPH – WOD

Metcon (No Measure)

In Gym:

OUTDOOR OPTION:

in teams of two, three rounds for time:

50x dumbbell or kettlebell deadlift @ 110/70-lbs.

400m run *run together*

200m farmer’s carry

*Partners may split up the deadlifts and carries in whichever way they choose.

INDOOR OPTION:

in teams of two, three rounds for time:

50x dumbbell or kettlebell deadlift @ 110/70-lbs.

2 minutes of maximum double unders *count total double unders*

60x swing @ 55/35-lbs.

*Partners may split up the deadlifts and swings in whichever way they choose.

At Home:

three rounds for time:

20x object deadlift –or– inchworm

400m run –or– 100x jumping jack

30x swing –or– superman

Wednesday, March 16, 2022

In Gym:
“Boots”
three rounds for time:
15x (burpee + standing long jump, 6/5-ft.)
30x pushup
30x step-up, 20/16″ platform, 100/70-lbs.

At Home:
“Boots”
three rounds for time:
15x (burpee + standing long jump)
30x pushup
30x object lunge –or– 60x lunge

Tuesday, March 15, 2022

CrossFit MPH – WOD

Metcon (No Measure)

In Gym:

15 rounds, beginning every two minutes:

rounds 1-5: 3x muscle snatch

rounds 6-10: 2x power snatch

–short break–

rounds 11-15: 1x squat snatch

At Home:

six rounds:

45 seconds max dumbbell/object power clean –or– max squat

–45 seconds rest–

six rounds:

45 seconds max single-arm power snatch *switch arms every other round* –or– reverse lunge

–45 seconds rest–