Saturday, March 9, 2024

CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: three rounds for time: 100m farmer’s carry @ 100/70-lbs. 22x wall ball @ 20/14-lbs. 11x hang power clean @ 135/95-lbs. 11x front squat At Home: three rounds for time: 200m run 22x single-arm thruster –or– squat jump 11x object hang power clean –or– tuck jump […]

Friday, March 8, 2024

CrossFit MPH – WOD () WOD (AMRAP – Reps) In Gym: as many rounds as possible in 18 minutes: 20x pushup 20x step-up @ 50/35-lbs., 24/20″ platform then, strict muscle-up practice: Level 1: 7x 1-3 strict pull-up/jumping strict pull-up/banded pull-up, 3- 5 second negative Level 2: 2x 3 banded low-ring muscle-up 3-5x 1 partner-assisted strict […]

Thursday, March 7, 2024

CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: four rounds, each for time; begin every four minutes: 1-minute handstand hold 500/450m row At Home: four rounds, each for time; begin every four minutes: 1-minute handstand hold option (or atomic hold, plank hold, v-hold) 15x object deadlift 20x object renegade row –or– explosive plank […]

Wednesday, March 6, 2024

CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: two rounds for time: 400m run 21x toes-to-bar 200m run 21x pull-up 400m run 21x sumo deadlift high-pull @ 95/65-lbs. At Home: In Gym: two rounds for time: 400m run –or– 24x no pushup burpee 21x virtual toes-to-bar 200m run –or– 12x no pushup burpee […]

Tuesday, March 5, 2024

CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: back squat 5-5-5-5-5 then, two sets for quality: 10 pause back squat @ ½ heaviest weight lifted in part one 20x squat jump @ bodyweight or light dumbbell At Home: four rounds, rest amply between rounds: 10x dumbbell/object squat + max squat hold (unweighted) then, […]

Monday, March 4, 2024

CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: “24.1” for time: 21x single-arm snatch, arm 1 @ 50/35-lbs. 21x lateral burpee over dumbbell 21x single-arm snatch, arm 2 21 lateral burpee over dumbbell 15 x single-arm snatch, arm 1 15 lateral burpee over dumbbell 15 x single-arm snatch, arm 2 15 lateral burpee […]

Sunday, March 3, 2024

CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: as many rounds as possible in 15 minutes: 200m run 50-ft. handstand walk –or– 5x wall climb 10x box jump, 30/24″ platform At Home: as many rounds as possible in 15 minutes: 200m run 5x wall climb –or– 10x inchworm 10x tuck jump –or– 14x […]

Saturday, March 2, 2024

CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: bench press 10-7-5-3-2-2-2-2 Begin each round every three minutes. then, five rounds; begin every two minutes: 2x strict weighted pull-up + 5-20 pushup At Home: five sets; rest three minutes between sets: max unbroken pushup five sets; rest thee minutes between sets: max unbroken pulling […]

Friday, March 1, 2024

CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: for time: 25-20-15-10-5 overhead squat @ 135/95-lbs. *Complete 50 double unders after each round. At Home: for time: 50-40-30-20-10 single-arm overhead lunge *Complete 20 sit-ups after each round.

Thursday, February 29, 2024

CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: 10 rounds: 90 seconds max distance row –45-second rest– *This workout is scored by the total distance rowed from all 10 rounds. At Home: 10x 90-second intervals; rest exactly 45 seconds between intervals: 10x plank up down 20x jumping jack max object deadlift –or– glute […]