Saturday, February 10, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: as many rounds as possible in 20 minutes: 12x single-leg squat (alternating, total) 18x swing @ 53/35-lbs. 36x double under At Home: as many rounds as possible in 20 minutes: 12x single-leg squat –or– walking lunge 18x object swing –or– 15x superman. 200m run
Friday, February 9, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: for time: 12x squat clean thruster @ 135/95-lbs. 400m run –or– 500m row 9x squat clean thruster 400m run –or– 500m row 6x squat clean thruster 400m run –or– 500m row At Home: for time: 12x object squat clean thruster 400m run –or– (75x […]
Thursday, February 8, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: bench press 5-5-5-5-5 then, every minute, on-the-minute, for 10 minutes: odd minutes: 5x strict or weighted ring dip even minutes: 5x strict or weighted pull-up At Home: every minute, on-the-minute, for 24 minutes: 1 minutes: 5-10x dip option 2 minutes: 6-9x weighted renegade row […]
Wednesday, February 7, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: four rounds for time: 21x deadlift @ 185/125-lbs. 3x rope climb then, three rounds for quality: 8 per side: barbell suitcase deadlift 10 per side: single-arm ring row At Home: four rounds for time: 21x object deadlift 12x strict pull-up option
Tuesday, February 6, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: front squat 3-3-3-3-3-3 then, 2-3 rounds for quality: 1-minute weighted plank hold 15 per side: weighted side bend 15 per side: medicine ball russian twist throw At Home: as many rounds as possible in 14 minutes: 10x object front squat –or– 20x squat 20x […]
Monday, February 5, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: “21.2”/”17.1″ for time: 10-20-30-40-50 dumbbell snatch @ 50/35-lb. dumbbell After each set, complete 15x ( burpee + box jump-over ), 24/20″ platform *There is a 20-minute time cap to this workout. At Home: 10-20-30-40-50 dumbbell/object snatch –or– strict sit-up After each set, complete 15x […]
Sunday, February 4, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many repetitions as possible: 3:00 true strict bodyrow 1:30 sit-up 3:00 pushup 1:30 tuck-up 3:00 overhead squat @ 75/55-lbs. 1:30 v-up At Home: as many repetitions as possible: 3:00 pulling option (horizontal preferred) 1:30 sit-up 3:00 pushup 1:30 tuck-up 3:00 single-arm object overhead squat –or– […]
Saturday, February 3, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) TURBO SATURDAY 1: “Heavy Clean and Jerk” In 12 minutes, build up to a heavy 1 rep max clean and jerk. 2: “3 + 5 = Alive” as many rounds as possible in nine minutes: 3x clean and jerk @ 135/95-lbs. 5x toes-to-bar 3: “Bells & […]
Friday, February 2, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: practice ring muscle-ups for 15 minutes. OR five sets; rest amply between sets 1-7x ring muscle-up then, as many rounds as possible in 12 minutes: 10x wall climb 50x box jump, 24/20″ platform 25x ring dip At Home: then, as many rounds as possible in 15 […]
Thursday, February 1, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: as far as possible in 20 minutes: 400m run –or– 450m row 25x double under 400m run –or– 450m row 50x double under 400m run –or– 450m row 75x double under 400m run –or– 450m row 100x double under 400m run –or– 450m row […]