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 […]
Monday, April 15, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: four rounds for time: 25x toes-to-bar 25x box jump, 30/24″ platform At Home: four rounds for time: 25x pike-up –or– v-up 25x lunge jump
Sunday, April 14, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: for time: 1000m row 50x wall ball @ 20/14-lbs, 10/9-ft. target 750m row 35x wall ball 500m row 20x wall ball then, three sets for quality: 5-10x strict ring dip –or– weighted strict ring dip At Home: for time: 1000m run 50x single-arm object […]
Saturday, April 13, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: as many rounds as possible in 11 minutes: 10x push press @ 115/80-lbs. 7x hang power snatch then, take 10 minutes to build up to a heavy hang squat snatch. At Home: as many rounds as possible in 15 minutes: 10x object push press […]
Friday, April 12, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: deadlift 10-7-5-5-5-5-5 Begin each round every three minutes. then, three sets for quality: 1-minute handstand hold 2-minute plank hold At Home: two cycles, as many rounds as possible in 7 minutes; rest two minutes between cycles: 10x alternate arm/alternate leg pike-up 15x object deadlift […]
Thursday, April 11, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: for time: 24-21-18 pull-up burpee front squat @ 115/75-lbs. At Home: for time: 24-21-18 pull-up option burpee object front squat –or– 42x air squat
Wednesday, April 10, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: shoulder press 5-5-5-5-5 Begin each round every three minutes. then, four three-minute rounds: 16x box jump, 24/20″ platform 8x dumbbell shoulder press @ 100/70-lbs. max pushup in remaining interval At Home: six three-minute rounds: 16x star jump 10x object shoulder press –or– atomic pushup max […]
Tuesday, April 9, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: five rounds for time: -3x rope climb, 15-ft. -20x step-up, 24/20″ platform @ 50/35-lbs. *Upon completing the fifth round, rest exactly one minute, and then run one mile. At Home: five rounds for time: 6x strict pull-up option 20x object step-up –or– lunge –rest exactly […]
Monday, April 8, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) back squat 5-5-5-5-5-5 Begin each round every 3.5 minutes. then, two sets for quality: 20x weighted back rack lunge @ medium weight 20-30x hollow rock At Home: six rounds, rest amply between rounds: 10x dumbbell/object squat + max squat hold (unweighted) then, two sets for quality: 20x […]
Sunday, April 7, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: three rounds for time: 800m run 20x strict ring dip 50x sit-up At Home: three rounds for time: 800m run 20x dip optoin 50x sit-up
