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 […]
Sunday, April 2, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: in teams of two, five rounds for time: 20x bench press @ 165/115-lbs. 30x swing @ 70/55-lbs. 40x partner medicine ball sit-up @ 20/14-lbs. One partner works at a time on the bench press and swings. Partners alternate reps on the sit-ups. At Home: five rounds […]
Saturday, April 1, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: for time: 50x front squat @ 115/75-lbs. 50x box jump, 24/20″ platform 10x rope climb, 15-ft. At Home: for time: 50x object front squat –or– 100x air squat 50x tuck jump 25x strict pull-up –or– pulling option
Friday, March 31, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: for time: 1200m run 100-ft. handstand walk option 800m run 75-ft. handstand walk option 400m run 50-ft. handstand walk option At Home: for time: 800m run –or– 4 rounds of (20 mountain climbers + 5 star jumps) 30x atomic pushup 90-second farmer’s holds –or– plank hold […]
Thursday, March 30, 2023
In Gym: every minute, on-the-minute, for 16 minutes: even minutes: row 20/15 calories odd minutes: 3x heavy hang squat clean then, in teams of two, for time: 400m farmer’s carry @ 140/110-lbs. *Teams should break this up in 100m intervals. At Home: every minute, on-the-minute, for 16 minutes: even minutes: 10-14 (deadlift + bent-over row) […]