Sunday, October 29, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Ice Spice” four rounds for time: 21x burpee 15x hang power snatch @ 115/75-lbs. 9x overhead squat At Home: “Ice Spice” four rounds for time: 21x burpee 15x object single-arm snatch –or– squat jump. 9x single-arm overhead lunge –or– 18x lunge
Saturday, October 28, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Everything But The Bagel 2” as many rounds as possible in 16 minutes: 10x single-leg squat (alternating, total) 15x wall ball @ 20/14-lbs., 10-ft. target 20x pushup At Home: “Everything But The Bagel 2” as many rounds as possible in 16 minutes: 10x single-leg squat (alternating, […]
Friday, October 27, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: push jerk 2-2-2-2-2-2 Begin each round every three minutes. Then, three sets of: 1. Option 1: 3-5 seated strict ring muscle-up/banded seated strict muscle-up 2. Option 2: 3-5 false grip pull-up + 3-5 ring dip option 3. Option 3: 3-5 partner-assist strict pull-up + 3-5 ring […]
Thursday, October 26, 2023
CrossFit MPH – WOD () WOD (Checkmark) In Gym: “Oregano Spice” Complete 21 minutes, every minute, on-the-minute—where the first seven minutes are 2x hang power clean, the second seven minutes are 2x front squat, and finally, the last seven minutes are 2x deadlift. At Home: “Oregano Spice” Complete 21 minutes, every minute, on-the-minute—where the […]
Wednesday, October 25, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Rosemary Spice” as many rounds as possible in 20 minutes: 1000m row 75x step-up @ 50/35-lbs., 24/20″ platform 750m row 55x weighted step-up 500m row 35x weighted step-up 250m row 15x weighted step-up At Home: “Rosemary Spice” as many rounds as possible in 20 minutes: 5 […]
Tuesday, October 24, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Anise” three rounds for time: 15x chest-to-bar pull-up 21x push press @ 115/75-lbs. At Home: “Anise” three rounds for time: 15x strict pull-up –or– 20x sheet row –or– 24x strict sit-up 21x object push press –or– pushup
Monday, October 23, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Cinnamon Spice 2” eight three-minute rounds: odd rounds: 400m run even rounds: 1 minute max back squat @ 165/115-lbs. + 1 minute of max Russian swing @ 70/55-lbs. + 1 minute rest At Home: “Cinnamon Spice” four rounds: 5 rounds of (10 high knees + 10 […]
Sunday, October 22, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Marjoram Spice” four rounds for time: 75x double under 200m run @ 20/14-lbs. 15x toes-to-bar At Home: “Marjoram Spice” four rounds for time: 75x elevated toe tap 400m run 20x virtual toes-to-bar
Saturday, October 21, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Big Lift Saturday” snatch 1-1-1-1-1 clean and jerk 1-1-1-1-1 Begin each round every three minutes for both lifts. At Home: every minute, on-the-minute, for 10 minutes: minute 1: 4-20 heavy single-arm snatch–or– 10x atomic pushup + 10-15x squat jump minutes 2: rest then, every minute, on-the-minute, […]
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 + […]
