Tuesday, December 24, 2024
CrossFit MPH – WOD Closed – Christmas Eve (Checkmark)
Monday, December 23, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 15-12-9-6-3 hang power clean & jerk @ 115/75-lbs. 5x double under then, take 10 minutes to build up to a heavy jerk double from the rack. At Home: for time: 15-12-9-6-3 object hang power clean & jerk –or–2x air squat + 2x pushup 5x […]
Sunday, December 22, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Tabata This” Complete 5 consecutive Tabatas in 24 minutes: Tabata row Tabata air squat Tabata pull-up Tabata pushup Tabata sit-up *Rest exactly one minute between each Tabata. One tabata interval is 8 rounds of 20 seconds of work & 10 seconds of rest. Your score today […]
Saturday, December 21, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: five rounds: 1 minute: cardio machine of choice, for calories 1 minute: deadlift @ 185/125-lbs 1 minute: plate burpee + ground-to-overhead @ 45/35-lbs. 1 minute: rest At Home: five rounds: 1 minute: burpee 1 minute: object deadlift –or– superman 1 minute: (sit-up + max vertical jump) […]
Friday, December 20, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: six rounds for time: 12x dumbbell front squat @ 100/70-lbs. 100m single-arm farmer’s carry @ 50/35-lbs. At Home: six rounds for time: 12x object front squat –or– 36x air squat 200m run –or– (50x jumping jack + 15x burpee)
Thursday, December 19, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: bench press 5-5-5-5-5-5 Begin each round every three minutes. then, three rounds: 10-15+ pushup into 10-15x dumbbell bench press 10x barbell bent-over row At Home: every minute, on-the-minute, for 20 minutes: 1 minutes: 5 -10x dip option 2 minutes: 6-9x weighted renegade row –or– 10-20x bodyweight […]
Wednesday, December 18, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: “12 Days of Christmas” (complete like the song) 1. deadlift @ 95/65-lbs. 2. hang power clean 3. front squat 4. shoulder press 5. back squat 6. push press 7. thruster 8. squat clean 9. push jerk 10. hang power snatch 11. overhead squat 12. sumo deadlift […]
Tuesday, December 17, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 21-15-9 box jump, 24/20″ platform burpee handstand pushup then, “Shoulder Health Pump Sesh” three sets for quality: 10 banded face pulls 10-15 plate external rotation 10 reverse flyes, 1-second hold at top of each rep At Home: for time: 21-15-9 2x lunge jump burpee […]
Monday, December 16, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: five rounds for max reps: 2 minutes: rope climb 1 minute: single-arm snatch @ 50/35-lbs. (alternating, total) 1 minute: goblet squat 2 minutes: rest At Home: five rounds for max reps: 2 minutes: upper body pulling option 1 minute: object single-arm snatch –or– pushup 1 minute: […]
Sunday, December 15, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: six two-minute intervals, rest exactly one minute between intervals: 10x front rack lunge @ 135/95-lbs. max burpee in remaining time At Home: six two-minute intervals, rest exactly one minute between intervals: 10x object front rack lunge –or– 20x lunge jump max burpee in remaining time