Saturday, June 8, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: five rounds for time: 3x bar muscle-up –or– 3-6x pull-up option 200m run @ 20/14-lbs. 20x step-up @ 50/35-lbs., 24/20″ platform At Home: five rounds for time: 3-6x pull-up option 300m run 20x object step-up –or– object lunge –or– 30x bodyweight lunge
Friday, June 7, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: snatch balance 2-2-2-2-2-2 Begin each round every 2 minutes. overhead squat 2-2-2-2-2 Begin each round every 2 minutes. At Home: six rounds: 45 seconds max dumbbell/object power clean –or– max squat –45 seconds rest– six rounds: 45 seconds max single-arm power snatch *switch arms […]
Thursday, June 6, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: every minute, on-the-minute, for 13 minutes: 5-10x strict ring dip 15x swing @ 55/35-lbs. At Home: In Gym: every minute, on-the-minute, for 13 minutes: 5-10x dip option 15x object swing –or– 20x superman
Wednesday, June 5, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: “MPH Pride ” in teams of two, for time: 75x clean and jerk @ 135/95-lbs. 100-calorie row –rest three minutes– 125x burpee 150x box jump *Partners may break up the movements in any way. Both partners may work at the same time throughout the […]
Tuesday, June 4, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: back rack lunge 10-10-10-10-10 *Begin each round every five minutes. In between sets, complete a 400m run. At Home: for time: 400m run –or– (50x jumping jack + 10x no pushup burpee) 24x lunge jump 400m run –or– (50x jumping jack + 10x no […]
Monday, June 3, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: “Angie” for time: 100x pull-up 100x pushup 100x sit-up 100x squat At Home: “Angie” for time: 100x pull-up option 100x pushup 100x sit-up 100x squat
Sunday, June 2, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: “Karen” for time: 150x wall ball @ 20/14-lbs., 10-ft. target At Home: “Karen” for time: 150x object thruster –or– (50x pushup + 150x squat jump + 50x pushup)
Saturday, June 1, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: power clean and jerk 2-2-2-2-2-2-2 Begin each round every three minutes. At Home: seven rounds for time: 6x object power clean and jerk –or– 12x atomic pushup + 12x lunge jump 1-minute plank hold
Friday, May 31, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: for time: 40x front squat @ 135/95-lbs. 800m run 12x rope climb –or– legless rope climb 800m run At Home: for time: 40x object front squat –or– 80x squat, 1-second pause at bottom of each rep 800m run –or– 35x burpee 40x *pull* option […]
Thursday, May 30, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: as many rounds as possible in 14 minutes: 30x double under 6x single-arm snatch @ 70/55-lbs. then, practice handstand holds for 10 minutes. At Home: as many rounds as possible in 14 minutes: 20x mountain climber 15x air squat 6x object single-arm snatch –or– […]