Wednesday, January 31, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: five rounds for time: 20x push press @ 75/55-lbs. 20x front rack lunge (in place) then, build up to a heavy push press double in 10 minutes (from the rack). At Home: five rounds for time: 20x object push press –or— pushup 20x front rack lunge […]
Tuesday, January 30, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 30-20-10 burpee chest-to-bar pull-up dumbbell snatch @ 50/35-lbs. (alternating, total) At Home: for time: 30-20-10 burpee pulling option single-arm object snatch –or– standing long jump
Monday, January 29, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: 2 hang clean + 2 front squat 1-1-1-1-1-1-1-1 Begin each round every two minutes. At Home: five two-minute rounds; rest one minute between rounds: 5x object devil’s press –or– 7x burpee 5x front squat –or– 10x squat max air squat in remaining time
Sunday, January 28, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: ten rounds: one minute farmer’s hold @ 110/70-lbs. one minute max calorie row — one minute rest– At Home: complete as many rounds as possible in 15 minutes: 5x (inchworm + pushup) 10x dumbbell/object deadlift –or– single-leg romanian deadlift 15x sit-up
Saturday, January 27, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Cindy” as many rounds as possible in 20 minutes: 5x pull-up 10x pushup 15x squat At Home: “Cindy” as many rounds as possible in 20 minutes: 5x pull-up –or– puling option 10x pushup 15x squat
Friday, January 26, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 75-ft. handstand walk 42x wall ball @ 20/14-lbs., 10-ft. 42x weighted sit-up @ 30/20-lbs. 30x wall ball 30x weighted sit-up 18x wall ball 18x weighted sit-up 75-ft. handstand walk At Home: In Gym: for time: 15x (inchworm + pushup) 42x single-arm thruster –or– squat […]
Thursday, January 25, 2024
CrossFit MPH – WOD WOD (Checkmark) Happy Birthday, Coach Mike M.! In Gym: “Brown Out” one round for time: 25x deadlift @ 275/185-lbs. 8x legless rope climb 8x devil’s press @ 100/70-lbs. –rest 90 seconds– one round for time: 25x dumbbell push press @ 100/70-lbs. 8x strict muscle-up 8x devil’s press At Home: “Brown […]
Wednesday, January 24, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 100x double under 100x lunge @ 55/35-lbs. 100x single under crossover 400m medicine ball run @ 20/14-lbs. –or– 600m row 100x double under At Home: for time: 100x lateral jump 100x object walking lunge –or– walking lunge 100x mountain climber 100x object walking lunge […]
Tuesday, January 23, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: back squat 10-10-10-10-10 Begin each round every four minutes. then, three rounds for quality: 10x thruster At Home: five rounds 10 heavy squat –or– 20x squat, 1-second pause in bottom position then, as many rounds as possible in 3 minutes:: thruster –or– (2 squat + 2 […]
Monday, January 22, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: every minute, on-the-minute, for 20 minutes: odd minutes: 3x heavy hang snatch even minutes: 12x burpee At Home: every minute, on-the-minute, for 20 minutes: odd minutes: 3-10x single-arm object snatch –or– 10x squat jump even minutes: 12x burpee