Monday, February 3, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Fran” for time: 21-15-9 thruster @ 95/65-lbs. pull-up At Home: “Fran” for time: 21-15-9 object thruster –or– (burpee + squat jump) strict pull-up –or– 2x pulling option –or– 2x pushup
Sunday, February 2, 2025
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: for time: 35x box jump, 30/24″ platform 25x strict ring dip 50x russian swing @ 70/55-lbs. 25x strict ring dip 35x box jump, 30/24″ platform At Home: for time: 100x air squat 25x dip option 50x object russian swing –or– superman, 2-second hold at the […]
Saturday, February 1, 2025
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: push press 3-3-3-3-3-3-3-3 Begin each round every three minutes. then, two rounds for quality: 10-15x strict toes-over-pole –or– hanging knee raise At Home: as many rounds as possible in seven minutes: 6x object shoulder press + 6x object push press –or– (6x staggered grip […]
Friday, January 31, 2025
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: for time: 90x wall ball 15x bar muscle-up 30x squat clean @ 135/95-lbs. At Home: for time: 90x single-arm thruster –or– squat jump 15x challenging pull-up option 30x object squat clean
Thursday, January 30, 2025
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: for time: 100x double under 25x v-up 80x double under 25x v-up 60x double under 25x v-up 40x double under 25x v-up 20x double under 25x v-up 10x double under 25x v-up At Home: for time: 100x lateral hop 25x v-up 80x lateral hop […]
Wednesday, January 29, 2025
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: four rounds; as many repetitions as possible: 90 seconds: max calorie row –15-second rest– 90 seconds: max single-arm clean and jerk @ 70/50-lbs. –15-second rest– 90 seconds: max pushup –15-second rest– At Home: four rounds; as many repetitions as possible: 90 seconds: max plank […]
Tuesday, January 28, 2025
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: 1 power snatch + 1 overhead squat 1-1-1-1-1 Begin each round every 75 seconds. snatch 1-1-1-1-1-1-1 Begin each round every 2.5 minutes. At Home: as many rounds as possible in 10 minutes: 6x object front squat –or– 12x air squat 6x object push jerk […]
Monday, January 27, 2025
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: for time: 30-20-10 dumbbell front squat @ 100/70-lbs. toes-to-bar *After each round, complete a 400m run –or– 500m row. At Home: for time: 30-20-10 object front squat –or– 2x squat v-up –or– pike-up *After each round, complete a 400m run –or– 20x burpee
Sunday, January 26, 2025
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: bench press 2-2-2-2-2-2-2 Begin each round every 3 minutes. then, three sets for quality: 1-minute weighted plank –or– plank hold 15x barbell bent-over row @ 115/75-lbs. –rest amply between sets– At Home: 10 rounds, every 90 seconds: 5-10x object bench press –or– 5-10x object shoulder […]
Saturday, January 25, 2025
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: “The Lou” in teams of two, 44 rounds for time: 4x wall ball @ 20/14-lbs., 10/9-ft. target 4x pull-up 4x burpee 4x dumbbell snatch @ 50/35-lbs. *Partners alternate rounds (each partner completes 22 rounds). At Home: “The Lou” 22 rounds for time: 4x single-arm […]