Wednesday, January 22, 2025
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: as many rounds as possible in nine minutes: 3x deadlift @ 315/225-lbs. 9x burpee then, 12 minutes for quality: handstand walking or handstand practice drills At Home: as many rounds as possible in nine minutes: 3x deadlift @ 305/225-lbs. 9x burpee
Tuesday, January 21, 2025
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: in teams of two, as many rounds as possible in 20 minutes: 4x rope climb 20x dumbbell push press @ 100/70-lbs. 40x box jump, 24/20″ platform *Partners may share work however they’d prefer. Only one person works at a time. At Home: as many […]
Monday, January 20, 2025
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: back squat 3-3-3-3-3-3 Begin each round every four minutes. then, in teams of two, for time: 100x synchro air squat 25x synchro pushup At Home: seven rounds for time: 6-10x object squat –or– 12x squat jump + 12x lunge jump 1-minute plank hold then, […]
Sunday, January 19, 2025
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: for time: 50x box jump, 24/20″ platform 50x sumo deadlift high-pull @ 95/65-lbs. 50x v-up –or– pike-up 50x barbell lunge 50x good morning @ 45/35-lbs. 50x wall ball @ 20/14-lbs. At Home: for time: 50x squat jump 50x object swing –or– superman 50x v-up […]
Saturday, January 18, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: 10 rounds; begin every 2 minutes: 1 push press + 2 push jerk + 2 split jerk then, tabata plank At Home: 10 rounds for quality: option #1 (with equipment): 3x object shoulder press + 5x object push press + 5x atomic pushup option #2 (without […]
Friday, January 17, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Choose Your Own Adventure” for time: movement #1 movement #2 movement #1 Movement #1 options: 70x single dumbbell squat (held on shoulders) @ 70/50-lbs. 50x single-leg squat (alternating, total) Movement #2 options: 20x ring muscle-up variation 40x strict pull-up At Home: for time: 70x object squat […]
Thursday, January 16, 2025
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: power clean 7-5-3-3-2-2-1-1-1 Begin each round every two minutes. then, in teams of two, as many repetitions as possible in four minutes*: devil’s press @ 45/35-lbs. *Both partners may work at the same time. At Home: five two-minute rounds; rest one minute between rounds: […]
Wednesday, January 15, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 21-18-15-12-9-6-3 thruster @ 95/65-lbs. burpee At Home: for time: 21-18-15-12-9-6-3 object thruster –or– squat jump burpee
Tuesday, January 14, 2025
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: every minute, on-the-minute, for 14 minutes: odd minutes: 5-15x chest-to-bar pull-up even minutes: max double under This workout is scored by the total chest-to-bar pull-ups & total double unders completed all 12 rounds (2 scores). then, shoulder health pump sesh #3: 3 rounds for […]
Monday, January 13, 2025
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: four rounds for time: 12x strict handstand pushup 400m run –or– 500/450m row 12x strict ring dip 400m run –or– 500/450m row At Home: four rounds for time: 12-20x atomic pushup 15x burpee 12-20x dip option 35x sit-up