Wednesday, April 10, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: shoulder press 5-5-5-5-5 Begin each round every three minutes. then, four three-minute rounds: 16x box jump, 24/20″ platform 8x dumbbell shoulder press @ 100/70-lbs. max pushup in remaining interval At Home: six three-minute rounds: 16x star jump 10x object shoulder press –or– atomic pushup max […]
Tuesday, April 9, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: five rounds for time: -3x rope climb, 15-ft. -20x step-up, 24/20″ platform @ 50/35-lbs. *Upon completing the fifth round, rest exactly one minute, and then run one mile. At Home: five rounds for time: 6x strict pull-up option 20x object step-up –or– lunge –rest exactly […]
Monday, April 8, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) back squat 5-5-5-5-5-5 Begin each round every 3.5 minutes. then, two sets for quality: 20x weighted back rack lunge @ medium weight 20-30x hollow rock At Home: six rounds, rest amply between rounds: 10x dumbbell/object squat + max squat hold (unweighted) then, two sets for quality: 20x […]
Sunday, April 7, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: three rounds for time: 800m run 20x strict ring dip 50x sit-up At Home: three rounds for time: 800m run 20x dip optoin 50x sit-up
Saturday, April 6, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: “Fran” for time: 21-15-9 thruster @ 95/65-lbs. pull-up At Home: “Fran” for time: 21-15-9 object thruster –or– (burpee + squat jump) strict pull-up –or– 2x sheet row –or– 2x pushup
Friday, April 5, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: every minute, on-the-minute, for 20 minutes: minutes 1-10: hang power snatch + power snatch minutes 11-20: 2 power clean At Home: every minute, on-the-minute, for 20 minutes: minutes 1-10: object hang power snatch + power snatch –or– (3x explosive pushup + 5x squat jump) minutes […]
Thursday, April 4, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) as many rounds as possible in 20 minutes: 100m farmer’s carry @ 100/70-lbs. 20x dumbbell lunge @ 50/35-lbs. At Home: as many rounds as possible in 20 minutes: 100m object farmer’s carry –or– 15x object power clean –or– 20x plank up down 20x object front rack lunge […]
Wednesday, April 3, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: for time: 60x burpee 45x push jerk @ 135/95-lbs. 30x front squat 15x ring muscle-up At Home: for time: 60x burpee 45x object press –or– pushup 30x front squat 15x strict pulling option
Tuesday, April 2, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: five rounds for time: 200m run 50x double under 21/18 calorie row 18x v-up –or– pike-up At Home: 200m run –or– 60x jumping jack 10x burpee 200m run –or– 25x air squat 18x v-up –or– pike-up
Monday, April 1, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: 10 one-minute rounds; rest exactly one minute between rounds: 2x wall climb 4x deadlift @ 275/205-lbs. max wall ball @ 20/14-lbs., 10/9-ft. target At Home: 10 one-minute rounds; rest exactly30 seconds between rounds: 4x atomic pushup 6x object deadlift –or– pulling option max single-arm object […]