Sunday, January 21, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: five rounds for time: 21x rotational sit-up 12x chest-to-bar pull-up 12x sumo deadlift high-pull @ 95/65-lbs. At Home: five rounds for time: 21x rotational sit-up 12x pull-up –or– pulling option 12x swing –or– pushup
Saturday, January 20, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: in teams of two, for time: 100x burpee + 10 rounds (partners alternate rounds) -10x single-arm dumbbell hang squat clean @ 50/35-lbs. -30x double under + 2000m row *On the burpee, both partners may work at the same time. On the row, only one partner may […]
Friday, January 19, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: three rounds for time: 25x pushup 30-second handstand hold 10x overhead lunge @ 115/75-lbs. 30-second L-sit hold At Home: three rounds for time: 25x pushup 30-second handstand hold –or– 30-second hollow hold 10x object overhead lunge –or– 20x lunge 1-minute v-hold
Thursday, January 18, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: clean and jerk 3-3-3-3-3-3 At Home: double alternating tabata* (16 rounds): lunge jump + atomic pushup then, tabata plank** *1 tabata interval is 20 seconds of work followed by 10 seconds of rest. **tabata plank is 8 rounds of: 20 seconds of plank on the elbows […]
Wednesday, January 17, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: 21-18-15-12-9-6-3 calorie row box jump, 30/24″ platform then, three rounds for quality: 10x strict pull-up –or– weighted strict pull-up 3x turkish get-up, right 3x turkish get-up, left At Home: 21-18-15-12-9-6-3 (pushup + renegade row) (sit-up + max vertical jump) then, three rounds for quality: 10x strict […]
Tuesday, January 16, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Chaos” as many rounds as possible in seven minutes: 10x thruster @ 95/65-lbs. 10x lateral burpee Then, take 10 minutes to build up to a heavy two-rep max thruster (from the floor). At Home: “Chaos At Home” as many rounds as possible in 10 minutes: 10x […]
Monday, January 15, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: four rounds for time: 400m run –or– 500m row 15x strict ring dip 15x deadlift @ 205/135-lbs. At Home: four rounds for time: 400m run –or– 25x burpee 15-20x dip option 15x object deadlift –or– pulling option
Sunday, January 14, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many rounds as possible in 15 minutes: 10x push press @ 95/65-lbs. 10x toes-to-bar 10x box jump, 24/20″ platform At Home: as many rounds as possible in 15 minutes: 10x object push press –or– decline pushup 10x virtual toes-to-bar 10x tuck jump
Saturday, January 13, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: two rounds for time: 50x dumbbell snatch @ 50/35-lbs (alternating, total) 50x wall ball @ 20/14-lbs., 10/9-ft. target At Home: two rounds for time: 50x object snatch –or– pulling option 50x single-arm thruster –or– lunge jump
Friday, January 12, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: three rounds for time: 21x burpee 100x double under 9x wall climb At Home: three rounds for time: 21x burpee 50x lateral hop 50x forward-backward hop 9x (inchworm + 2 pushup)