Friday, March 29, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: back squat 10-7-5-3-3-3-3 Begin each round every 3.5 minutes. At Home: as many rounds as possible in 14 minutes: 10x object front squat –or– 20x squat 20x step-up –or– lunge 25x air squat
Thursday, March 28, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: five rounds for time: 12x power snatch @ 95/65-lbs. 12x box jump, 30/24″ platform 200m run then, take 10 minutes to build up to a heavy power snatch single. At Home: five rounds for time: 21x object swing –or– no pushup burpee 15x lunge jump […]
Wednesday, March 27, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: for time: 50-ft. handstand walk –or– 5x wall climb 25x toes-to-bar 50-ft. handstand walk –or– 4x wall climb 50x single-arm snatch @ 50/35-lbs. 50-ft. handstand walk –or– 4x wall climb 25x toes-to-bar 50-ft. handstand walk –or– 5x wall climb At Home: for time: 20x pushup […]
Tuesday, March 26, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: as far as possible in 17 minutes: 40x burpee 40x front squat @ 155/105-lbs. 30x burpee 30x front squat 20x burpee 20x front squat 10x burpee max reps front squat At Home: as far as possible in 17 minutes: 40x burpee 40x object front squat […]
Monday, March 25, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: push jerk 3-3-3-3-3 *Begin each round every two minutes. split jerk 2-2-2-2-2 *Begin each round every two minutes. At Home: every 90 seconds for 10 rounds: 5 object push press –or– (5 atomic pushup) 30x high knees (odd rounds) + 30x mountain climber (even rounds)
Sunday, March 24, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: three rounds for time: 60x double under 40x single-arm overhead lunge @ 50/35-lbs. 20x toes-to-bar At Home: three rounds for time: 60x lateral hop 40x single-arm object overhead lunge –or– 60x walking lunge 30x v-up -or– pike-up
Saturday, March 23, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: in teams of two, for time: 75x squat clean @ 135/95-lbs. 100-calorie row 150x hand-release pushup *Only one person may work at a time on the squat cleans. When the squat cleans are complete, break up the remaining row and hand release pushups in any […]
Friday, March 22, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: 10 rounds for time: 2 rope climb, 15-ft. 200m weighted medicine ball run @ 20/14-lbs. At Home: 10 rounds for time: 4-10 pulling option (strict pull-up, renegade row, 2x bodyweight renegade row) 200m run –or– (10x sit-up + max vertical jump)
Thursday, March 21, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: overhead squat 3-3-3-3-3-3 *Begin each set every three minutes. pause back squat @ medium weights 10-10-10 *Begin each set every 2.5 minutes. At Home: four rounds for time: 10x single-arm overhead lunge, right –or– 20x lunge 10x single-arm overhead lunge, left –or– 20x squat drop […]
Wednesday, March 20, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: for time: 20-18-16-14-12-10-8-6-4-2 deadlift @ 165/115-lbs. *After each set, complete two wall climbs. At Home: 20-18-16-14-12-10-8-6-4-2 object deadlift –or– 2x superman *After each set, complete two (inchworm + 3 pushup)
