Sunday, May 19, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: for time: 21x overhead squat @ 135/95-lbs. 42x burpee 15x overhead squat 30x burpee 9x overhead squat 18x burpee At Home: for time: 21x object squat –or– 2x squat 42x burpee 15x object squat –or– 2x squat 30x burpee 9x object squat –or– 2x […]
Saturday, May 18, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: “Annie” for time: 50-40-30-20-10 double under sit-up then, for quality, sumo deadlift 3-3-3-3-3-3 At Home: “Annie” for time: 50-40-30-20-10 lateral jumps sit-up five rounds, begin each round every 4 minutes. 5-10x heavy deadlift –or– 5-10x devil’s press –or– 5-10x (burpee + tuck jump) 200m […]
Friday, May 17, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: “Murph Prep 2: Most Of Murph” three rounds for time: 800m run 5 rounds of “Cindy” *1 round of “Cindy” = 5x pull-up + 10x pushup + 15x air squat. At Home: “Murph Prep 2: Most Of Murph” three rounds for time: 800m run […]
Thursday, May 16, 2022
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: as many rounds as possible in 15 minutes: 21/18 calorie row 150m farmer’s carry @ 70/50-lbs. 5x wall climb At Home: as many rounds as possible in 15 minutes: 20x weighted strict sit-up –or– strict sit-up 150m object farmer’s carry –or– 20x plank up […]
Wednesday, May 15, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: “Ross The Hoss” for time: -five rounds of: –4x power clean @ 135/95-lbs. –12x deadlift + four rounds of: –4x thruster @ 115/85-lbs. –12x front squat At Home: “Ross The Hoss” for time: -five rounds of: –4x object power clean –or– burpee –12x object […]
Tuesday, May 14, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: for time: 8x bar muscle-up 50x box step-up @ 50/35-lbs., 24/20″ box 10x rope climb, 15-ft. rope 50x box step-up 8x bar muscle-up At Home: for time: 16x pulling option 50x object lunge –or– 100x walking lunge 21x pulling option 50x object lunge –or– […]
Monday, May 13, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: five rounds for time: 21x sumo deadlift high-pull @ 95/65-lbs. 15x box jump, 24/20″ platform 15x push press then, take 10 minutes to build up to a heavy double push press. At Home: five rounds for time: 21x object swing –or– standing long jump […]
Sunday, May 12, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: bench press 5-5-5-5-5 Begin each round every three minutes. then, five rounds, every 2 minutes: 10x bench press @ 50-60% heaviest weight from part one 10x barbell bent-over row @ 115/75-lbs. At Home: 10 rounds, every 2 minutes: 10x dumbbell/object bench press –or– deficit […]
Saturday, May 11, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: two rounds for max reps*: 3:00 toes-to-bar 3:00 swing @ 55/35-lbs. 3:00 wall ball @ 20/14-lbs., 10-ft. target *Each 3:00 interval begins with a 200m run. At Home: two rounds for max reps*: 3:00 pike-up 3:00 object swing –or– superman 3:00 single-arm object thruster […]
Friday, May 10, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: five rounds for time: 60x double under 40x walking lunge 500m row – At Home: five rounds for time: 60x lateral hop (odd rounds)/high knees (even rounds) 40x walking lunge 400m run –or– 100x mountain climber