Monday, July 8, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: back squat 5-5-5-5-5-5 Begin each round every four minutes. then, “Ab Domination” four rounds for quality: 10-15x straddle v-up 20-30x hollow rock 15x barbell good morning @ 95/65-lbs. At Home: four rounds, rest amply between rounds: 10-16x Bulgarian split squat –or– reverse lunge 10x dumbbell/object squat […]
Sunday, July 7, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: On a running clock at 0:00, complete: 15-12-9-6-3 toes-to-bar overhead lunge @ 115/75-lbs. at 0:12, complete: 18-15-12-9-6-3 wall ball @ 20/14-lbs., 10/9-ft. burpee At Home: On a running clock at 0:00, complete: 15-12-9-6-3 pike-up object single-arm overhead lunge –or– 2x lunge at 0:12, complete: 18-15-12-9-6-3 single-arm […]
Saturday, July 6, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many rounds as possible in 12 minutes: 15x deadlift @ 135/95-lbs. 10x push jerk 5x strict handstand pushup At Home: as many rounds as possible in 12 minutes: 15x object deadlift –or– pulling option 10x object push press –or– atomic pushup 5-10x atomic pushup
Friday, July 5, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 400m run 15x box jump, 30/24″ platform 400m run 20x box jump, 24/20″platform 400m run 25x box jump, 20″ platform 400m run At Home: for time: 400m run –or– (30x no pushup burpee) 20x lunge jump 400m run –or– (30x no pushup burpee) 40x […]
Thursday, July 4, 2024
CrossFit MPH – WOD WOD (Checkmark) Closed – July 4th Holiday
Wednesday, July 3, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: every minute, on-the-minute, for 18 minutes: minute 1: 20x swing @ 55/35-lbs. minute 2: 15/12 calorie row minute 3: 5x strict pull-up + 10x pushup + 15x air squat At Home: every minute, on-the-minute, for 18 minutes: minute 1: 16x single-arm object snatch –or– star jump […]
Tuesday, July 2, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: 3 power clean + 5 front squat 1-1-1-1-1-1-1 Begin each round every 3.5 minutes. At Home: five rounds, every 2.5 minutes: 50x mountain climber 5-10x dumbbell/object power clean –or– standing long jump five rounds, every 2 minutes: 20x front squat –or– 50x air squat – both […]
Monday, July 1, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: four rounds for time: 21x push press @ 115/75-lbs. 200m weighted med ball run @ 20/14-lbs. At Home: four rounds for time: 21x object single-arm object push press –or– 21x staggered grip pushup 300m run –or– (50x jumping jack + 80x high knees)
Sunday, June 30, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many rounds as possible in 10 minutes: 5x chest-to-bar pull-up 10x wall ball @ 20/14-lbs., 10/9-ft. target then, three rounds for quality: 3-5 strict muscle-up option 1-minute farmer’s hold @ 110/70-lbs. –rest one minute– At Home: as many rounds as possible in 10 minutes: 7x […]
Saturday, June 29, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: five rounds for time: 60x double under 200m run 10x strict ring dip At Home: five rounds for time: 60x lateral hop 200m run 10x dip option