Monday, March 18, 2024

CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: “24.3” five rounds for time: 10x thruster @ 95/65-lbs. 10x chest-to-bar pull-up –rest one minute– + five rounds: 7x thruster @ 135/95-lbs. 7x bar muscle-up *There is a 15-minute time cap on this workout. At Home: “24.3” five rounds for time: 10x object thruster –or– […]

Sunday, March 17, 2024

CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: eight distances, each for time; rest amply between distances: 1000m row 400m run 750m row 400m run 500m row 400m run 250m row 400m run At Home: eight distances, each for time; rest exactly two minutes between distances: 1000m run 900m run 800m run 700m […]

Saturday, March 16, 2024

CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: three rounds for time: 8x (dumbbell deadlift + 1 pushup + 2 renegade row) @ 100/70-lbs. 20x dumbbell front rack lunge 75x single under crossover –or– double under –or– 100x single under *Pushup and renegade row movements occur at the plank position in the burpee. […]

Friday, March 15, 2024

CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: five rounds for time: 15x toes-to-bar 9x power clean @ 135/95-lbs. 3x power snatch At Home: five rounds for time: 21x v-up –or– pike-up 9x object power clean –or– (sit-up + max vertical jump) 12x single-arm object snatch –or– 12x squat jump

Thursday, March 14, 2024

CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: bench press 7-7-7-7-7 Begin each round every three minutes. then, three rounds for quality: 10x dip –or– weighted dip option 12x barbell bent-over row At Home: 3 minutes: max pushup 3 minutes: max bent-over row –or– horizontal pulling option 3 minutes: max dip option 3 […]

Wednesday, March 13, 2024

CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: front squat 3-3-3-3-3-3 then, three rounds for time: 200m run 12x unbroken thruster @ 95/65-lbs. At Home: four rounds for time: 50x air squat 200m run –or– 15x plank up down 12x unbroken object thruster –or– squat jump

Tuesday, March 12, 2024

CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: as many repetitions as possible in 10 minutes: 2x chest-to-bar pull-up 2x burpee 2x box jump over, 24/20″ platform 4x chest-to-bar pull-up 4x burpee 4x box jump over 6x chest-to-bar pull-up 6x burpee 6x box jump over… *Continue adding two reps each additional round. then, […]

Monday, March 11, 2024

CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: “24.2” In Gym: as many rounds as possible in 20 minutes: 300m row 10x deadlift @ 185/125-lbs. 50x double under At Home: as many rounds as possible in 20 minutes: 300m run –or– (30x high knees + 12x dumbbell renegade row) 10x object deadlift 50x […]

Sunday, March 10, 2024

CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: shoulder press 2-2-2-2-2-2-2-2-2-2 *Begin each round every two minutes. then, as many repetitions as possible in 7 minutes: burpee At Home: for quality, 10 rounds of: 5-10 atomic pushup –or– strict handstand pushup * Begin each round every two minutes. then, as many repetitions as […]

Saturday, March 9, 2024

CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: three rounds for time: 100m farmer’s carry @ 100/70-lbs. 22x wall ball @ 20/14-lbs. 11x hang power clean @ 135/95-lbs. 11x front squat At Home: three rounds for time: 200m run 22x single-arm thruster –or– squat jump 11x object hang power clean –or– tuck jump […]