Wednesday, November 21, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: 10 rounds for time: 150m run 10x toes-to-bar 10x burpee –rest 30 seconds– At Home: 10 rounds for time: 150m run –or– 1 minute wall sit 10x virtual toes-to-bar 10x burpee –rest 30 seconds–
Tuesday, November 21, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: five rounds; begin every four minutes: 500/450m row 15x box jump, 24/20″ platform 15x wall ball @ 20/14-lbs., 10/9-ft. *Today’s score is your total remaining time across all rounds. At Home: five rounds; begin every four minutes: 400m run –or– (10x no pushup burpee + 30x […]
Monday, November 20, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: clean and jerk (can be power or squat clean today) 2-2-2-2-2 Begin each round every three minutes. then, 1 minute of max clean and jerk at 70% heaviest weight. At Home: six rounds, every two minutes; rest amply between rounds: option #1: 3-9 heavy clean and […]
Sunday, November 19, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Staggered Cindy” 10 sets*, as many rounds as possible in two minutes, rest exactly one minute between sets: 5x pull-up 10x pushup 15x squat *Continue each set exactly where the last set finished. At Home: “Staggered Cindy” 10 sets*, as many rounds as possible in two […]
Saturday, November 18, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Nancy” five rounds for time: 400m run 15x overhead squat @ 95/65-lbs. At Home: “Nancy at Home” five rounds for time: 400m run –or– 100x mountain climber 20x single-arm overhead lunge –or– 20x lunge jump
Friday, November 17, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: three rounds for time: 12x deadlift @ 315/205-lbs. 21x box jump, 24/20″ platform At Home: three rounds for time: 16x object deadlift –or– pulling option 24x lunge jump
Thursday, November 16, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: five rounds for time: 500m row 15x dumbbell shoulder press @ 70/50-lbs. 30x walking lunge (bodyweight) At Home: five rounds for time: 20x object renegade row –or– (20x bodyweight renegade row + 10x plank up down) 15x object shoulder press –or– atomic pushup 30x walking lunge (bodyweight)
Wednesday, November 15, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 7x rope climb, 15-ft. 200m front rack carry @ 100/70-lbs. 5x rope climb 200m front rack carry 3x rope climb 200m front rack carry 1x rope climb At Home: 21x pull-up option 400m run –or– 3 sets of (20 mountain climber + 10 opposite arm […]
Tuesday, November 14, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: front squat 7-7-5-5-3-3-3 then, 1 minute max front squat at 70% heaviest weight. At Home: as many rounds as possible in 14 minutes: 10x object front squat –or– 20x squat 20x step-up –or– lunge 25x air squat
Monday, November 13, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: in teams of two, as far as possible in 18 minutes, calling time if finished: 30x clean and jerk @ 135/95-lbs. 15x synchro burpee 30x thruster @ 95/65-lbs. 60x chest-to-bar pull-up 30x thruster 15x synchro burpee 30x power snatch @ 135/95-lbs. *Only one partner may work at […]
