Wednesday, September 20, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: every minute, on-the-minute, for five minutes: 2 behind-the-neck push press (snatch grip) then, every minute, on-the-minute, for 10 minutes: 1 power snatch + 1 hang squat snatch + 1 overhead squat At Home: complete six sets, starting every 90 seconds: 4 per side: single-arm muscle snatch –or– […]
Tuesday, September 19, 2023
CrossFit MPH – WOD () WOD (Checkmark) In Gym: four rounds for time: 5x rope climb, 15-ft. rope 400m run At Home: four rounds for time: 10x strict pulling option 10x v-up 400m run
Monday, September 18, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Fight Gone Two Rounds!” two rounds for max reps: 90 seconds: wall ball @ 20/14-lbs. (reps) 90 seconds: sumo deadlift high-pull @ 75/55-lbs. (reps) 90 seconds: box jump, 20″ platform (reps) 90 seconds: push press @ 75/55-lbs. (reps) 90 seconds: row (calories) 90 seconds: rest In this […]
Sunday, September 17, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 75x double under 42x weighted sit-up @ 25-lbs. 42x single-arm snatch @ 55/35-lbs. (alternating, total) 30x weighted sit-up 30x single-arm snatch 18x weighted sit-up 18x single-arm snatch 75x double under At Home: for time: 400m run 42x weighted sit-up –or– strict sit-up 42x object single-arm […]
Saturday, September 16, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time and reps: every minute, on-the-minute, for 16 minutes: Min. 1 | max handstand hold Min. 2 | dumbbell shoulder press @ 70/50-lbs. Min. 3 | max hang from a pull-up bar Min. 4 | strict pull-up – Score is total seconds held + total reps […]
Friday, September 15, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: front squat 3-3-3-3-3-3-3 Begin each round every three minutes. then, two sets for quality: 20x front rack lunge At Home: five rounds, beginning every three minutes: 1 minute plank hold 20x object squat, 1-second pause at bottom –or– 40x squat, 1-second pause at bottom 20x object single-arm […]
Thursday, September 14, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: six rounds for time: 6x clean and jerk @ 135/95-lbs. 12x ring pushup At Home: six rounds for time: 8x object clean and jerk –or– 12x (sit-up + max vertical jump) 12x deficit pushup
Wednesday, September 13, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Sporty Spice” in teams of two, 10 rounds for time*: 350m run 100m farmer’s carry @ 110/70-lbs. 10x synchro squat *Partners alternate rounds, and each partner completes five rounds. However, both partners will do the synchro squats each round. At Home: “Sporty Spice” in teams of two, […]
Tuesday, September 12, 2023
CrossFit MPH – WOD WOD (Checkmark) Happy Birthday, Coach Sean F.! In Gym: “The First Sean” three rounds for time: 9x handstand pushup 12x deadlift @ 225/155-lbs. 7x ring muscle-up 9x deadlift At Home: “The First Sean” three rounds for time: 9x atomic pushup 12x object deadlift –or– 24x superman 7x strict pulling option 9x […]
Monday, September 11, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Rahoi” as many rounds as possible in 12 minutes: 12x box jump, 24/20″ platform 6x thruster @ 95/65-lbs. 6x lateral burpee U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on Dec. […]
