Wednesday, April 12, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: for time: 7x rope climb, 15-ft. 800m shuttle run 25x bench press @ 185/125-lbs. 800m shuttle run 7x rope climb At Home: for time: 15x strict pull-up –or– 25x sheet row –or– pulling option 800m run –or– (50x high knees + 40x lunge + 50x high […]
Tuesday, April 11, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: in teams of two, three rounds: three minutes to complete as many double unders and box jump overs (24/20″ platform) as possible. three minutes to complete as many devil’s press @ 100/70-lbs. as possible. *Both partners work at the same time on the double under/box jump […]
Monday, April 10, 2023
CrossFit MPH – WOD WOD (No Measure) snatch balance 3-3-3-3-3 Begin each round every two minutes. hang squat snatch 2-2-2-2-2-2 Begin each round every two minutes.
Sunday, April 9, 2023
In Gym: for time: 10-9-8-7-5-6-5-4-3-2-1 deadlift @ 250/175-lbs. dumbbell front squat @ 110/70-lbs. At Home: In Gym: for time: 10-9-8-7-5-6-5-4-3-2-1 object deadlift –or– 1-minute plank hold each round (not descending) object front squat –or– 3x squat
Saturday, April 8, 2023
In Gym: six rounds for time: 400m run 20x pull-up At Home: six rounds for time: 400m run 20x pull-up/row/pushup
Friday, April 7, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: as many rounds as possible in 12 minutes: 8x dumbbell snatch @ 70/50-lbs., left 8x overhead lunge, left 8x dumbbell snatch, right 8x overhead lunge, right 40x double under –or– single under crossover At Home: as many rounds as possible in 12 minutes: 8x object single-arm […]
Thursday, April 6, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: as many rounds as possible in 15 minutes: 6, 12, 18, 24, 30… wall ball @ 20/14-lbs., 10-ft. target 3, 6, 9, 12, 15… calorie row Continue in this pattern for each additional round. At Home: as many rounds as possible in 15 minutes: 3, 6, […]
Wednesday, April 5, 2023
In Gym: every minute, on-the-minute, for 20 minutes: 5x burpee 2x heavy power clean 2x heavy hang power clean At Home: every minute, on-the-minute, for 20 minutes: 5x burpee 2x object power clean –or– (4x rotational sit-up) 2x object hang power clean –or– (sit-up + max vertical jump)
Tuesday, April 4, 2023
In Gym: five rounds for time: 21x box jump, 24/20″ platform 18x single-arm push press @ 55/40-lbs. 15x toes-to-bar At Home: five rounds for time: 22x lunge jump 18x single-arm object push press –or– pushup 22x pike-up/v-up
Monday, April 3, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: back squat 5-5-5-3-3-3-3 Begin each round every 3 minutes. At Home: four rounds, rest amply between rounds: 10x dumbbell/object squat + max squat hold (unweighted) then, three rounds for quality: 16-20x Bulgarian split squat –or– reverse lunge 10x dumbbell/object shoulder press –or– atomic pushup Strict Pulling […]