Friday, August 11, 2023
CrossFit MPH – WOD WOD (No Measure) in a 15-minute window, complete: 1000m run 150x double under as many back rack lunges @ 135/95-lbs. as possible in remaining time.
Thursday, August 10, 2023
CrossFit MPH – WOD WOD (No Measure) bench press 5-5-5-5-5 *Begin each round every three minutes. then, every minute, on-the-minute, for 10 minutes: odd minutes: 5-7x shoulder press @ 95/65-lbs. even minutes: 7-10x bent-over row
Wednesday, August 9, 2023
CrossFit MPH – WOD WOD (No Measure) as many rounds as possible in 18 minutes: 30/25 calorie row 20x box jump, 24/20″ platform 10x bar muscle-up
Tuesday, August 8, 2023
CrossFit MPH – WOD WOD (No Measure) back squat 3-3-3-3-3-3 Begin each round every four minutes. then, three rounds for quality: 10x rotational knees-to-elbows 10x weighted barbell reverse lunge
Monday, August 7, 2023
CrossFit MPH – WOD WOD (No Measure) “The Snatchin’ Chief” five cycles, as many rounds as possible in three minutes: 3x power snatch @ 125/83-lbs. 6x pushup 9x squat A one minute break is given before repeating each cycle. The clock does not reset or stop between rounds. This workout is scored by the number […]
Sunday, August 6, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: for time: 100x wall ball @ 20/14-lbs., 10-ft. target 100x burpee At Home: 100x single-arm thruster –or– squat jump 100x burpee
Saturday, August 5, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: clean and jerk 2-2-2-2-2-2-2 Begin each round every three minutes. 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, August 4, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: for time: one mile run 35x chest-to-bar pull-up 800m run 25x chest-to-bar pull-up 400m run 15x chest-to-bar pull-up At Home: for time: one mile run –or– 50x burpee 35x pulling option 800m run –or– 25x burpee 25x pulling option 400m run –or– 15x burpee 15x pulling […]
Thursday, August 3, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: four rounds for time: 100m farmer’s carry @ 110/70-lbs. 50x double under 500m row At Home: four rounds for time: 90-second farmer’s hold –or– 45-seconds per side: side plank 50x lateral hop 400m run –or– (50x jumping jack + 60x high knees + 50x butt kickers)
Wednesday, August 2, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: as many rounds as possible in 13 minutes: 6x hang power snatch @ 115/75-lbs. 6x overhead squat 12x box jump, 24/20″ platform At Home: as many rounds as possible in 13 minutes: 6x object hang power snatch –or– (sit-up + max vertical jump) 6x object overhead […]
