Wednesday, May 29, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: five rounds for time: 8x strict ring dip 8x front rack lunge @ 115/75-lbs. (alternating, total) 8x push press 12x burpee At Home: five rounds for time: 8x dip option 8x object front rack lunge –or– 16x lunge 8x object push press –or– atomic […]
Tuesday, May 28, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: deadlift 5-5-5-5-5-5 Begin each round every three minutes. then, in teams of two, for time: 3000m row* *Athletes must row in 500m intervals. At Home: two cycles, as many rounds as possible in 6 minutes; rest two minutes between cycles: 10x alternate arm/alternate leg […]
Monday, May 27, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: Option #1: “Murph” for time: 1-mile run 100x pull-up 200x pushup 300x squat 1-mile run Start and finish with a one-mile run. Partition the pull-ups, pushups and squats as needed. If you have a 20-pound vest or body armor, wear it. Option #2: “Strict […]
Sunday, May 26, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: for time: in teams of two, for time*: 100-calorie row 100x push press @ 75/55-lbs. 100x toes-to-bar 100x push press 100-calorie row *Only one partner works at a time through the entire workout, but during the calorie row, the other partner must be holding […]
Saturday, May 25, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: every other minute, on-the-minute, for 20 minutes*: 5 overhead squat then, in five minutes: 30x overhead squat @ 115/75-lbs. max burpee in remaining time At Home: every minute, on-the-minute, for 20 minutes: odd minutes: 5-10 object overhead lunge even minutes: 10-15 burpee
Friday, May 24, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: for time: 45-35-25 swing @ 70/55-lbs. *After each round, complete a 200m medicine ball carry @ 20/14-lbs. At Home: for time: 45-35-25 heavy swing –or– burpee *After each round, complete a 2-minute plank hold.
Thursday, May 23, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: in teams of two, three rounds for time: 80 calorie row 200x double under 80x strict sit-up *Athletes may work at the same time on the double under and sit-up, but must work individually on the row. At Home: three rounds for time: 3 […]
Wednesday, May 22, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: “ Murph ” for time: 1-mile run 100x pull-up 200x pushup 300x squat 1-mile run Start and finish with a one-mile run. Partition the pull-ups, pushups and squats as needed. If you have a 20-pound vest or body armor, wear it. At Home: “Quarantine […]
Tuesday, May 21, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: as many rounds as possible in 10 minutes: 5x hang power clean @ 155/105-lbs. 7x box jump, 24/20″ platform At Home: as many rounds as possible in 10 minutes: 5x object hang power clean –or– star jump 10x walking lunge
Monday, May 20, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: back squat 2-2-2-2-2-2 Begin each round every 3.5 minutes. then, three sets for quality: 10 heavy thruster At Home: six rounds; begin each round every 3.5 minutes: 15 object squat (heavier weight) –or– 1-minute squat below parallel hold 10 object thruster (second weight) –or– […]