Thursday, August 31, 2023

CrossFit MPH – WOD WOD (Checkmark) In Gym: bench press 3-3-3-3-3 *Begin each round every three minutes. Between sets, complete 10x burpee. bent-over row 10-10-10-10-10 *Begin each round every two minutes. Between sets, complete 10x burpee. At Home: every minute, on the minute, for 20 minutes: minute 1: 5-15 bench press option –or– staggered grip […]

Wednesday, August 30, 2023

CrossFit MPH – WOD WOD (Checkmark) In Gym: three rounds for time: 21x toes-to-bar 18x front rack lunge @ 95/65-lbs. 15x sumo deadlift high-pull At Home: three rounds for time: 21x v-up –or– pike-up 18x object lunge –or– lunge jump 15x object swing –or– explosive pushup

Tuesday, August 29, 2023

CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 24-18-12: dumbbell mini person maker @ 100/70-lbs. *Perform a 100m farmers carry after each set. **Use two dumbbells. ***1 mini person maker = 1 dumbbell pushup + 2 renegade row (L + R) + 1 dumbbell squat clean At Home: for time: 24-18-12: object dumbbell […]

Monday, August 28, 2023

CrossFit MPH – WOD WOD (Checkmark) In Gym: every minute, on-the-minute, for 20 minutes: odd minutes: 10-15x push press @ 115/75-lbs. even minutes: 30-50x double under then, every minute, on-the-minute, for 10 minutes: 5 overhead squat @ medium weights At Home: every minute, on-the-minute, for 20 minutes: odd minutes: 10-15x object push press –or– atomic […]

Sunday, August 27, 2023

CrossFit MPH – WOD WOD (No Measure) In Gym: for time: 60x dumbbell front squat @ 100/70-lbs. 40x ring dip 20x dumbbell devil’s press @ 100/70-lbs. At Home: for time: 60x object front squat –or– 100x squat 40x dip option 20x object devil’s press –or– 30x MPH-standard burpee

Saturday, August 26, 2023

CrossFit MPH – WOD WOD (No Measure) In Gym: 10 rounds for time: 9x toes-to-bar 9x deadlift @ 155/105-lbs. 150m run At Home: 10 rounds for time: 9x virtual toes-to-bar 9x object deadlift –or– 18x glute bridge 150m run

Friday, August 25, 2023

CrossFit MPH – WOD WOD (No Measure) In Gym: as many rounds as possible in 12 minutes: 8x hang power clean @ 135/95-lbs. 8x box jump, 24/20″ platform At Home: as many rounds as possible in 12 minutes: 8x object hang power clean –or– pike-up 8x lunge jump

Thursday, August 24, 2023

CrossFit MPH – WOD WOD (No Measure) In Gym: for time: 50-40-30-20-10 calorie row *Between each row, perform 15x thruster @ 75/55-lbs. then, for quality: 10x Turkish get-up per side At Home: for time: 50-40-30-20-10 no pushup burpee *Between each set, perform 15x object thruster –or– squat jump

Wednesday, August 23, 2023

CrossFit MPH – WOD WOD (No Measure) In Gym: five rounds for time: 15x chest-to-bar pull-up 25-ft. handstand walk At Home: five rounds for time: 15x upper body pulling option –or– pushup 15x atomic pushup 20x rotational sit-up

Tuesday, August 22, 2023

CrossFit MPH – WOD () WOD (No Measure) In Gym: every minute, on-the-minute, for eight minutes: 1 high hang power snatch + 1 snatch high pull + 1 power snatch then, “Never Felt So Good” in teams of two, complete two eight-minute intervals: row 1000m/800m (partner 1 row in interval one, partner 2 rows in […]