Tuesday, June 18, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 150x double under 100x single-arm hang snatch @ 50/35-lbs. 75x burpee 25x strict handstand pushup At Home: for time: 35x burpee 100x single-arm object hang snatch –or– superman 75x burpee 25x atomic pushup
Monday, June 17, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: bench press 10-7-5-3-3-3-3-3 Begin each round every three minutes. then, on a seven-minute clock, complete: 25x strict pull-up 50x air squat max pushup in remaining time At Home: two rounds; rest exactly two minutes between rounds: on a seven-minute clock, complete: 25x pull-up option 50x air […]
Sunday, June 16, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: as many rounds as possible in 15 minutes: 500m row 12x power snatch @ 135/95-lbs. 21x box jump, 24/20″ platform At Home: as many rounds as possible in 15 minutes: 400m run 16x object power snatch –or– MPH-standard burpee 22x lunge jump
Saturday, June 15, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: for time: 27-21-15-9 thruster @ 95/65-lbs. burpee At Home: for time: 27-21-15-9 object thruster –or– squat jump burpee
Friday, June 14, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: for time: 5x legless rope climb, 15-ft. 400m run 10x rope climb 1000m row 15x strict chest-to-bar pull-up 400m run 20x strict pull-up At Home: for time: 10x strict pulling option #1 400m run –or– 25x burpee 10x strict pulling option #2 400m run […]
Thursday, June 13, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: three rounds for time: 40x swing @ 55/35-lbs. 40x lunge @ 55/35-lbs. 40x pushup At Home: three rounds for time: 40x object swing –or– strict sit-up 40x object lunge –or– 60x lunge 40x pushup
Wednesday, June 12, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: as many rounds as possible in 10 minutes: 5x toes-to-bar 6x single-arm dumbbell push press @ 70/55-lbs. then, take 10 minutes to build up to a heavy push jerk double (from the rack). At Home: as many rounds as possible in 13 minutes: 5x […]
Tuesday, June 11, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: front squat 3-3-3-3-3-3-3 Begin each round every three minutes. then, three rounds for quality: 30-second L-sit / N-sit hold 3-5 Turkish get-up/side At Home: five 3 -minute rounds; rest exactly one minute between rounds: 10 heavy object squat –or– 20-25x squat 10 pause squat […]
Monday, June 10, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: for time: 100x double under 40x handstand pushup 30x hang power clean @ 155/105-lbs. 40x handstand pushup 100x double under At Home: for time: 200x high knees 40x atomic pushup 30x object hang power clean –or– 50x star jump 40x atomic pushup 200x high […]
Sunday, June 9, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: for time: 20-18-16-14-12-10-8-6-4-2 wall ball @ 20/14-lbs., 10/9-ft. target 10-9-8-7-6-5-4-3-2-1 deadlift @ 225/155-lbs. At Home: 20-18-16-14-12-10-8-6-4-2 object single-arm thruster –or– squat jump 10-9-8-7-6-5-4-3-2-1 object deadlift –or– 3x glute bridge