Tuesday, August 1, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: every minute, on-the-minute, for 24 minutes: 1: max strict knees-to-elbows 2: max wall climb 3. max dumbbell front rack lunge @ 100/70-lbs. 4: rest At Home: In Gym: every minute, on-the-minute, for 20 minutes: 1: max pike-up or v-up 2: max atomic pushup 3. max object […]
Monday, July 31, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: deadlift 5-5-5-3-3-3 Begin each round every three minutes. These are touch-and-go reps. tabata bottom-to-bottom squat At Home: two cycles, as many rounds as possible in 6 minutes; rest two minutes between cycles: 10x alternate arm/alternate leg pike-up 15x object deadlift –or– (burpee + tuck jump) 20x […]
Sunday, July 30, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: In a 15-minute window, complete: 40x step-up @ 50/35-lbs. 40x strict ring dip 40x single-arm snatch *in the remaining time, complete as many strict ring dips as possible. At Home: In a 15-minute window, complete: 40x object lunge –or– 60x lunge 40x dip option 40x single-arm […]
Saturday, July 29, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: 10 rounds for time: 3x weighted pull-up @ 45/30-lbs. 5x strict pull-up 7x pull-up For the weighted pull-ups, place a 45-pound dumbbell between your legs above crossed ankles, and jettison the dumbbell after the third repetition. Continue with strict pull-ups and then kipping pull-ups. At Home: […]
Friday, July 28, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: “Bugaboo” for time: 200x thruster @ 75/55-lbs. *20-minute time limit At Home: “Bugaboo” for time: 200x object thruster –or– 200x squat jump *20-minute time limit
Thursday, July 27, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: for time: 100x double under 800m run 50x burpee 800m run 150-ft. handstand walk At Home: for time: 100x lateral hop 800m run –or– 3-minute plank hold 50x burpee 800m run –or– 3-minute plank hold 25x (inchworm + pushup)
Wednesday, July 26, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: for time: 5-4-3-2-1 rope climb, 15-ft. 25-20-15-10-5 box jump, 30/24″ platform At Home: for time: 15-12-9-6-3 pulling option 25-20-15-10-5 lunge jump
Tuesday, July 25, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: “Adrian Rex” as many rounds as possible in 20 minutes: 5x front squat @ 135/95-lbs. 14x pushup *At the top of every four minutes, complete a 20-calorie row before moving to the rest of the workout. At Home: “Adrian Rex” as many rounds as possible in […]
Monday, July 24, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: 10 rounds, beginning every 2 minutes: 2 hang power snatch + 1 power snatch then, two rounds for quality: 5-7 per side: heavy kettlebell or dumbbell single-arm thruster At Home: three rounds for time: 20x atomic pushup 20x single-arm snatch (alternating, total) then, two rounds for […]
Sunday, July 23, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: six rounds for time: 20x box jump, 24/20″ platform 16x single-arm front rack lunge @ 50/35-lbs. 400m run At Home: six rounds for time: 30x air squat 16x single-arm object front rack lunge –or– 24x lunge 400m run
