Friday, June 28, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 70x box step-up, 24/20″ platform @ 50/35-lbs. 65x front squat @ 95/65-lbs. 60x weighted sit-up @ 50/35-lbs. 55x thruster @ 95/65-lbs. At Home: for time: 70x object lunge –or– 80x lunge 65x object front squat –or– squat jump 60x weighted sit-up –or– rotational sit-up […]
Thursday, June 27, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: power clean 2-2-2-2-2-2-2 Begin each round every two minutes. then, as many repetitions as possible in 3 minutes: power clean @ 50% of your heaviest power clean for the day At Home: 10 rounds, every 90 seconds: 30x mountain climber 5-10x dumbbell/object power clean –or– standing […]
Wednesday, June 26, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 21-15-9-15-21 push jerk @ 115/75-lbs. burpee then, take 10 minutes to build up to a heavy push jerk single. At Home: for time: 21-15-9-15-21 object push press –or– atomic pushup burpee
Tuesday, June 25, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many rounds as possible in 20 minutes: 20x knees-to-elbows 20x box jump, 24/20″ platform 500m row then, three rounds for quality: 10-15 barbell upright row 10-15 barbell bent-over row 10-15 dumbbell reverse flyes At Home: as many rounds as possible in 20 minutes: 20x pike-up […]
Monday, June 24, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: 10 rounds for time: 4x deadlift @ 155/105-lbs. 3x hang power snatch 2x overhead squat At Home: 10 rounds for time: 4x object deadlift 6x single-arm object hang power snatch –or– star jump 4x single-arm overhead lunge –or– front rack lunge –or– 8x lunge
Sunday, June 23, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many rounds as possible in 14 minutes: 10x burpee + pull-up 8x single-arm overhead walking lunge @ 50/35-lbs., right arm 8x single-arm overhead walking lunge, left arm then, 3-4 sets for quality: 10 dumbbell reverse curl 10 dumbbell skull crushers 10 per side: single-arm dumbbell […]
Saturday, June 22, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: every minute, on-the-minute, for 5 minutes: 5 clean and jerk –rest one minute– every minute, on-the-minute, for 5 minutes: 3 clean and jerk –rest one minute– every minute, on-the-minute, for 5 minutes: 1 clean and jerk *All clean and jerk reps are touch-and-go, today. At Home: […]
Friday, June 21, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 20x wall climb 10x rope climb, 15-ft., seated start (heels off ground) 10x wall climb 5x rope climb At Home: 30x (inchworm + 3 pushup) 30x strict pulling option 15x (inchworm + 3 pushup) 15x strict pulling option
Thursday, June 20, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Kelly Brown” five rounds for time: 440m row 10x box jump, 30/24″ platform 10x deadlift @ 275/185-lbs. 10x wall ball @ 30/20-lbs., 10/9-ft. target At Home: “Kelly Brown” five rounds for time: 300m run –or– 15x (sit-up + max vertical jump) 10x lunge jump 10x object […]
Wednesday, June 19, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 30x front squat @ 165/115-lbs. 400m run –or– 500m row 20x front squat 400m run –or– 500m row 10x front squat 400m run –or– 500m row At Home: for time: 30x object front squat –or– 60x air squat 400m run –or– (50x jumping jack […]