Saturday, September 30, 2023
Friday, September 29, 2023
Thursday, September 28, 2023
Wednesday, September 27, 2023
Tuesday, September 26, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 40-30-20-10 toes-to-bar step-up @ 50/35-lbs., 24/20″ platform At Home: for time: 40-30-20-10 weighted sit-up –or– strict sit-up weighted lunge/step-up –or– 3/2x lunge
Monday, September 25, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Diane” for time: 21-15-9 deadlift @ 225/155-lbs. handstand pushup then, 3 sets for quality: 3-5 Turkish get-up per side At Home: for time: 27-21-15 dumbbell/object deadlift –or– single-leg romanian deadlift atomic pushup –or– 2/3 strict handstand pushup
Sunday, September 24, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time, performing 10 shuttle runs at the start of each round: 9-15-21-27 v-up dumbbell thruster @ 60/40-lbs. 1 shuttle run = 25-ft. down, 25-ft. return At Home: for time, performing 10 shuttle runs at the start of each round: 9-15-21-27 v-up object thruster –or– squat jump […]
Saturday, September 23, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: every 2 minutes for 15 rounds: 2 (power clean and jerk) At Home: double alternating tabata* (16 rounds): lunge jump + atomic pushup then, tabata plank** *1 tabata interval is 20 seconds of work followed by 10 seconds of rest. **tabata plank is 8 rounds of: 20 […]
Friday, September 22, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Posh Spice” as many rounds as possible in 12 minutes: 12x back squat @ bodyweight 21/18 calorie row At Home: “Posh Spice” as many rounds as possible in 12 minutes: 12x goblet squat –or– 24x squat 2 rounds of (35 mountain climber + 35 high knees)
Thursday, September 21, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 50x double under 60x deficit pushup, 4″ deficit 30x pull-up 100x double under 40x deficit pushup 20x pull-up 200x double under 20x deficit pushup 10x pull-up At Home: for time: 50x jumping jack 60x deficit pushup, 4″ deficit 60x object swing –or– rotational sit-up 100x […]
