Friday, October 20, 2023

CrossFit MPH – WOD   WOD (Checkmark) In Gym: “Cardamom Spice 4” as many rounds as possible in 15 minutes: 50-foot handstand walk –or– 4x wall climb 200m run At Home: “Cardamom Spice 3” as many rounds as possible in 13 minutes: 4x wall climb –or– atomic pushup 200m run –or– (8x squat jump + […]

Thursday, October 19, 2023

CrossFit MPH – WOD   WOD (Checkmark) In Gym: bench press 7-7-5-5-3-3-3 *Begin each round every three minutes. then, two rounds for quality: max kipping chin-up 20x single-arm bent-over row (10 right + 10 left) At Home: alternating double tabata: wide-grip pushup rotational sit-up alternating double tabata: dip option row option

Wednesday, October 18, 2023

CrossFit MPH – WOD   WOD (Checkmark) In Gym: “Allspice” In teams of two, each partner will complete six two-minute rounds: 10x front squat @ 125/85-lbs. 20x lunge jump max meters on the rower in remaining time *Partners will alternate rounds. This workout is scored by the number of meters rowed by the team from […]

Tuesday, October 17, 2023

CrossFit MPH – WOD   () WOD (Checkmark) In Gym: “Five Spice” in teams of two, five rounds for time: 5x synchro burpee 10x I-go-you-go power clean @ 195/135-lbs. (5 per partner) 5x synchro burpee 55x double under, partner one only 5x synchro burpee 55x double under, partner two only At Home: “Five Spice” in […]

Monday, October 16, 2023

CrossFit MPH – WOD   WOD (Checkmark) In Gym: “Chocolate Spice 2” for time: 100x squat 100x pushup 100x sit-up 50x strict pull-up At Home: “Chocolate Spice” for time: 100x squat 100x pushup 100x sit-up 75x sheet row –or– 30x strict pull-up –or- 250x mountain climber

Sunday, October 15, 2023

CrossFit MPH – WOD   WOD (Checkmark) In Gym: dumbbell shoulder press 7-7-7-7-7 Begin each round every 2 minutes. then, for time: 40x box jump, 24/20″ platform 20x handstand pushup 30x box jump 15x handstand pushup 20x box jump 10x handstand pushup 10x box jump 5x handstand pushup At Home: for time: 40x star jump […]

Thursday, October 12, 2023

> CrossFit MPH – WOD   WOD (Checkmark) In Gym: 10 rounds, each for time; rest amply between rounds: 250m row This workout is scored by the difference between the fastest time and the slowest time. At Home: 10 rounds, each for time; rest amply between rounds: 15x burpee This workout is scored by the […]

Wednesday, October 11, 2023

CrossFit MPH – WOD   WOD (Checkmark) In Gym: “Ginger Spice” as many rounds as possible in 20 minutes: 400m run 20x single-arm push press @ 50/35-lbs. 10x chest-to-bar pull-up At Home: “Ginger Spice” as many rounds as possible in 20 minutes: 400m run –or– 2 rounds of (30x skipping in place + 15x 3-point […]