Tuesday, January 31, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: back squat 3-3-3-3-3 Begin each round every four minutes. then, as many rounds as possible in seven minutes: 20x step-up, 24/20″ platform @ 50/35-lbs. 25x air squat At Home: as many rounds as possible in 15 minutes: 10x object front squat –or– 20x squat 20x step-up […]
Monday, January 30, 2023
In Gym: as many rounds as possible in 20 minutes: 4x Turkish get-up @ 50/35-lbs. 10x dumbbell snatch @ 50/35-lbs. 14/11 calorie row At Home: as many rounds as possible in 20 minutes: 4x object Turkish get-up –or– 8x bodyweight Turkish get-up 10x object snatch –or– (touch ground + jump and reach overhead) 150m run […]
Sunday, January 29, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: three rounds for time: 18x shoulder-to-overhead @ 135/95-lbs. 18x (burpee + pull-up) At Home: three rounds for time: 18x object shoulder-to-overhead –or– atomic pushup 18x (burpee + pull-up) –or– 30x burpee
Saturday, January 28, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: deadlift 5-5-5-5-5 Begin each round every four minutes. Between rounds, complete a 200m medicine ball run/100 single unders. At Home: two cycles, as many rounds as possible in 6 minutes; rest two minutes between cycles: 5x devil’s press –or– (burpee + tuck jump) 10x alternate arm/alternate […]
Friday, January 27, 2023
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: in teams of two, as many rounds as possible in 15 minutes: 40x synchro sit-up 40x wall ball @ 20/14-lbs., 10-ft. target 20x chest-to-bar pull-up At Home: as many rounds as possible in 15 minutes: 40x sit-up 20x single-arm thruster –or– squat drop 10-15x pulling […]
Thursday, January 26, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: four rounds; begin every two minutes: 5-10x strict handstand pushup option 25-75-ft. handstand walk –or– 3-5x wall climb then, five rounds for time: 75x double under 25x pushup At Home: five rounds for time: 50x mountain climber 50x high knees 10x atomic pushup 15-25x pushup
Wednesday, January 25, 2023
In Gym: five 2.5-minute rounds: 12/9 calorie row 12x burpee max power snatch @ 95/65-lbs. –-rest 1 minute between sets– This workout is scored by the total power snatches completed from all five rounds. At Home: five 2.5-minute rounds: 12x object power clean –or– (sit-up + max vertical jump) 12x burpee max object single-arm power […]
Tuesday, January 24, 2023
In Gym: back squat 5-5-5-5-5 Begin each round every four minutes. shoulder press 5-5-5-5-5 Begin each round every three 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
Monday, January 23, 2023
In Gym: four rounds for time: 5x rope climb, 15-ft. 25x box jump, 24/20″ platform 200m run/row At Home: four rounds for time: 10x virtual toes-to-bar 25x lunge jump 200m run –or– 75x jumping jack
Sunday, January 22, 2023
In Gym: five rounds for time: 20x overhead squat @ 95/65-lbs. 20x pushup –1 minute rest– At Home: five rounds for time: 20x single-arm object overhead squat –or– object front squat –or– 35x squat 20x pushup –1 minute rest–