Tuesday, June 20, 2023
CrossFit MPH – WOD () WOD (No Measure) In Gym: as many rounds as possible in 14 minutes: 5x devil’s press @ 45/35-lbs. 5x strict handstand pushup then, three rounds for quality: 30-second L-sit/N-sit hold 5-10x Turkish get-up sit-up per side At Home: as many rounds as possible in 14 minutes: 5x devil’s press @ […]
Monday, June 19, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: “Angie” for time: 100x pull-up 100x pushup 100x sit-up 100x squat At Home: “Angie” for time: 100x pull-up option 100x pushup 100x sit-up 100x squat
Sunday, June 18, 2022
CrossFit MPH – WOD WOD (No Measure) In Gym: as many rounds as possible in 14 minutes: 12x front rack lunge @ 95/65-lbs. 50m farmer’s carry @ 100/70-lbs. then, “Ab-athon” three rounds for quality: 10-20x barbell roll-out 10-20x barbell Turkish get-up sit-up 10-20x vertical support windshield wiper At Home: as many rounds as possible in […]
Saturday, June 17, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: for time: 27-21-15-9: sumo deadlift high-pull @ 95/65-lbs. thruster then, strict muscle-up –or– banded strict muscle-up –or– strict pull-up option 5x 1-3 challenging reps At Home: for time: 27-21-15-9: object swing –or– burpee object thruster –or– 1-2x squat jump
Friday, June 16, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: bench press 5-5-5-5-5 Begin each round every three minutes. then, as many repetitions as possible: 2 minutes max double under –15 seconds rest– 2 minutes max pushup –15 seconds rest– 90 seconds max double under –15 seconds rest– 90 seconds max pushup –15 seconds rest– 60 […]
Thursday, June 15, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: for time: 42x swing @ 55/35-lbs. 21x toes-to-bar 36x swing @ 55/35-lbs. 18x toes-to-bar 30x swing 15x toes-to-bar 24x swing 12x toes-to-bar At Home: for time: 42x object swing –or– plank up down 21x virtual toes-to-bar 36x object swing –or– plank up down 18x virtual toes-to-bar […]
Wednesday, June 14, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: for time: 500m row 12x box jump, 36/30″ platform 500m row 24x box jump, 30/24″ platform 500m row 36x box jump, 24/20″ platform 500m row At Home: for time: 400m run –or– (50x jumping jack + 10x no pushup burpee) 24x lunge jump 400m run –or– […]
Tuesday, June 13, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: “A Rich Heart 2.0” 10 rounds, every three minutes: 6x hang power clean @ 185/125-lbs. 12x wall ball @ 20/14-lbs., 10-ft. target 9x burpee 3x chest-to-bar pull-up At Home: “A Rich Heart” for 20 minutes, at the top of every second minute, complete: 8x object hang […]
Monday, June 12, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: overhead squat 5-5-5-3-3-3 *Begin each round every three minutes. In between each round, complete a 200m medicine ball run. then, three rounds for time: 11x overhead squat @ 95/65-lbs. 22x lunge jump At Home: five rounds for time: 11x object front squat –or– 22x squat 22x […]
Sunday, June 11, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: four rounds, for max reps: 2 minutes: row for calories 1 minute: max strict ring dip –2 minutes of rest– At Home: four rounds, for time on the run and max reps on the dip: 400m run 1 minute: max dip option –2 minutes of rest–