Thursday, April 25, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: for time: 5-10-15-20-25 calorie row *After each set, complete 3 rope climbs and 15 wall balls @ 20/14-lbs, 10/9-ft. target. At Home: for time: 5-10-15-20-25 burpee *After each set, complete 15x pike-ups/v-ups and 15 single-arm object thrusters –or– squat jumps.
Wednesday, April 24, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: in teams of two, four rounds for time: 60x walking lunge 50x hang power snatch @ 75/55-lbs. 100x double under At Home: four rounds for time: 30x walking lunge 25x single-arm object snatch –or– star jump 100x lateral hop (odd rds)/100x forward-backward hop (even […]
Tuesday, April 23, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: back squat 2-2-2-2-2-2 Begin each round every 3.5 minutes. then, three sets for quality: 8 per side: Bulgarian split squat @ heavy dumbbells –or– single-leg squat 10x strict handstand pushup –or– atomic pushup –or– deficit strict handstand pushup At Home: four rounds, rest amply […]
Monday, April 22, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: five rounds for time: 20x pull-up 25x sit-up 30x pushup 400m run At Home: five rounds for time: 20x pull-up option 25x sit-up 30x pushup 400m run –or– (50x jumping jack + 50x mountain climber + 50x jumping jack)
Sunday, April 21, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: five rounds for time: 15x overhead squat @ 115/75-lbs. 25/20-calorie row At Home: five rounds for time: 15x overhead lunge –or– object front squat –or– 30x air squat 400m run
Saturday, April 20, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: deadlift 3-3-3-3-3-3-3 *Begin each round every three minutes. These are touch-and-go reps. then, for time: 100x double under 800m run 20x strict pull-up At Home: two eight-minute rounds, rest two minutes between rounds, as many repetitions as possible: 10x object deadlift –or– strict sit-up […]
Friday, April 19, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: shoulder press 3-3-3-3-3-3 Begin each round every 2.5 minutes. bench press 3-3-3-3-3-3 Begin each round every three minutes. At Home: four rounds for max reps: 90 seconds: object shoulder press –or– decline pushup 90 seconds: wide-grip pushup 90 seconds: object bent-over row –or– inchworm […]
Thursday, April 18, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: as many rounds as possible in 15 minutes: 10x burpee 10x wall ball @ 20/14-lbs., 10/9-ft. 3x bar muscle-up –or– 5x chest-to-bar pull-up At Home: as many rounds as possible in 15 minutes: 10x burpee 20x bodyweight lunge 3-6x pull-up option
Wednesday, April 17, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: five rounds for time: 200m run 6x power clean and jerk @ 185/125-lbs. At Home: five rounds for time: 200m run –or– 15x no pushup burpee 6-9x object clean and jerk –or– (6x standing long jump + 6 close-grip pushup)
Tuesday, April 16, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: back squat 3-3-3-3-3-3 Begin each round every 3.5 minutes. then, two sets for quality: 10x pause back squat @ ½ heaviest weight lifted today 20x squat jump @ 50/35-lbs. At Home: five 3-minute rounds; rest exactly one minute between rounds: 10 heavy object squat […]
