Saturday, December 14, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: 10 rounds, every 2 minutes: 2x power snatch then, 5 rounds, every 2 minutes: 5 snatch deadlift At Home: 10 rounds, every 2 minutes: 5-10 object single-arm snatch –or– 10-15x MPH-standard burpee then, 5 rounds, every 2 minutes: 5-10 object deadlift –or– 1-minute plank hold
Friday, December 13, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Jason” for time: 100x air squat 5x ring muscle-up 75x air squat 10x ring muscle-up 50x air squat 15x ring muscle-up 25x air squat 20x ring muscle-up At Home: “Jason” for time: 100x air squat 5-10x challenging pulling option 75x air squat 10-15x challenging pulling option […]
Thursday, December 12, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: three rounds for time: 22x push press @ 125/85-lbs. 22-calorie row 22x burpee then, three rounds for quality: 1-minute handstand hold 10x atomic pushup to a deficit At Home: three rounds for time: 22x object push press 400m run –or– 22x (sit-up + max vertical jump) 22x […]
Wednesday, December 11, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many rounds as possible in 15 minutes: 30x double under 10x toes-to-bar 10x single-leg squat (alternating, total) At Home: as many rounds as possible in 15 minutes: 30x lateral hop 10x pike-up 20x object goblet squat –or– 20x squat, 1-second pause at bottom
Tuesday, December 10, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 400m run –or– 500m row 10x single-arm snatch @ 70/50-lbs. 20x box step-over @ 70/50-lbs., 24/20″ platform 20x single-arm snatch 40x box step-over 30x single-arm snatch 60x box step-over 400m run At Home: for time: 400m run –or– 500m row 10x object single-arm snatch […]
Monday, December 9, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: back squat 2-2-2-2-2-2-2 Begin each round every 3.5 minutes. then, two sets for quality: max strict chin-up 25x v-up –or– pike-up At Home: seven rounds for time: 6-10x object squat –or– 12x squat jump + 12x lunge jump 1-minute plank hold
Sunday, December 8, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Heavy Grettel” 10 rounds for time: 3x clean and jerk @ 155/105-lbs. 3x burpee then, take 10 minutes to build up to a heavy single power clean & jerk. At Home: “Heavy Grettel” 10 rounds for time: 3x object clean and jerk –or– 6x (sit-up + […]
Saturday, December 7, 2024
Announcements Bring A Friend Week at MPH is 12/2-12/7! You can bring your friends to as many classes as they’d like to attend during this time! Please sign them up here to join you in class! CrossFit MPH – WOD WOD (Checkmark) In Gym: five rounds, as many repetitions as possible: 90 seconds: […]
Friday, December 6, 2024
Announcements Bring A Friend Week at MPH is 12/2-12/7! You can bring your friends to as many classes as they’d like to attend during this time! Please sign them up here to join you in class! CrossFit MPH – WOD WOD (Checkmark) In Gym: seven rounds: 30 seconds max strict ring dip –30 […]
Thursday, December 5, 2024
Announcements Bring A Friend Week at MPH is 12/2-12/7! You can bring your friends to as many classes as they’d like to attend during this time! Please sign them up here to join you in class! CrossFit MPH – WOD WOD (Checkmark) In Gym: in teams of two, as many rounds as possible […]