Tuesday, February 20, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: 3 power snatch + 3 overhead squat 1-1-1-1-1-1 then, take 10 minutes to build up to a heavy front squat single for the day (from the rack). At Home: five rounds, every 2.5 minutes: 50x mountain climber 6-10x object power snatch –or– standing long jump […]
Monday, February 19, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: 4x three-minute rounds; rest exactly two minutes between rounds: 75x double under 25x burpee max pull-up in remaining time At Home: 4x three-minute rounds; rest exactly two minutes between rounds: 75x high knees (rd 1); lateral hops (rd 2); mountain climbers (rd 3) 25x burpee […]
Sunday, February 18, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: for time: 50x deadlift @ 225/155-lbs. 100x sit-up 150/120-calorie row At Home: for time: 75x object object deadlift –or– 100x atomic pushup 100x sit-up 1.5-mile run
Saturday, February 17, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: in teams of two, as many rounds as possible in 20 minutes: 200m farmer’s carry @ 110/70-lbs. 30x burpee 30x kettlebell goblet squat @ 55/35-lbs. *Each partner completes half the farmers carry each round, and partners may work at the same time on the […]
Friday, February 16, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) Happy birthday, Coach Mike L.! In Gym: “Be Like Mike” two rounds for time: 16x hang squat snatch @ ½ bodyweight 19x chest-to-bar pull-up 90x dumbbell front rack walking lunge @ 45/35-lb db. (hold anywhere on the shoulders or above) At Home: “Be Like Mike” two rounds […]
Thursday, February 15, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: push jerk 3-3-3-3-3-3 strict handstand pushup option 3-3-3-3-3-3 At Home: 5 rounds, every 90 seconds: 5-10 dumbbell/object shoulder press –or– 5-10 atomic pushup 5 rounds, every 90 seconds: 5-10 dumbbell/object push press –or– 6-10 staggered grip pushup 5 rounds, every 90 seconds: 5-10 dumbbell/object push […]
Wednesday, February 14, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: five rounds for time: 10x squat clean @ 135/95-lbs. 60x double under At Home: five rounds for time: 10x object squat clean –or– 20x drop squat 60x lateral hop (rds 1, 3, 5) /100x high knees (rds 2, 4)
Tuesday, February 13, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: 10x 2-minute rounds: odd rounds: 6x ring muscle-up even rounds: max shuttle run, 50-ft. –or– max burpee At Home: 10x 2-minute rounds: odd rounds: 6-10x challenging upper body pull even rounds: max run –or– max burpee
Monday, February 12, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: “Fight Gone Bad!” three rounds for max reps: 1 minute: wall ball @ 20/14-lbs. (reps) 1 minute: sumo deadlift high-pull @ 75/55-lbs. (reps) 1 minute: box jump, 20″ platform (reps) 1 minute: push press @ 75/55-lbs. (reps) 1 minute: row (calories) 1 minute: rest […]
Sunday, February 11, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: five rounds for time: 20x box step-up @ 50/35-lbs., 24/20″ platform 12x toes-to-bar 24x pushup –or– weighted pushup @ 25/15-lbs. At Home: five rounds for time: 20x object step-up/lunge –or– 24x lunge 12x virtual toes-to-bar 24x pushup