Thursday, January 11, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: bench press 5-5-5-5-5 then, four-round superset; rest between rounds: 10x heavy barbell shoulder press 10x dumbbell lateral raise 10x barbell bent-over row At Home: five sets; rest amply between sets: 15-20x pushup 10x object shoulder press 10x object push press 10x object bent-over row –or– 15x […]
Wednesday, January 10, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 2000m row 50x single-leg squat (alternating, total) 30x overhead squat @ 135/95-lbs. At Home: In Gym: for time: 1-mile run –or– (50x plank up down + 60x burpee) 60x object lunge –or– 100x lunge 40x object front squat –or– 40x squat jump
Tuesday, January 9, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: Happy (Belated) Birthday Coach Sarah! “What The Heck, Salbec!” as many rounds as possible in 20 minutes: 12x power clean @ 115/75-lbs. 27x v-up 12x handstand pushup 27x swing @ 55/35-lbs. At Home: “What The Heck, Salbec!” as many rounds as possible in 20 minutes: 12x […]
Monday, January 8, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: seven rounds for time: 6x strict pull-up 10x dumbbell front squat @ 110/70-lbs. then, build to a heavy front squat double in 10 minutes (from the rack). At Home: eight rounds for time: 6x strict pull-up –or– pulling option 10x object front squat –or– 20x squat
Sunday, January 7, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: three rounds for time: 400m run –or– 500m row 40x pushup 20x front rack lunge @ 115/75-lbs. At Home: In Gym: three rounds for time: 400m run – 40x pushup 20x object lunge –or– 30x lunge
Saturday, January 6, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: deadlift 5-5-5-5-5 Begin each round every 3.5 minutes. then, for quality: 100x single-leg glute bridge (alternating every 10 reps) 100x superman At Home: two cycles, as many rounds as possible in 6 minutes; rest two minutes between cycles: 10x alternate arm/alternate leg pike-up 15x object deadlift […]
Friday, January 5, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: 10-9-8-7-6-5-4-3-2-1 wall climb *After each round, complete 10x wall ball @ 20/14-lbs., 10-ft. target At Home: 10-9-8-7-6-5-4-3-2-1 (inchworm walkout + pushup) *After each round, complete 10x single-arm object thruster –or– lunge jump
Thursday, January 4, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 40x pull-up 50x double under 30x toes-to-bar 50x double under 20x chest-to-bar pull-up 50x double under 10x bar muscle-up 50x double under At Home: for time: 20x pull-up option 50x air squat 30x strict sit-up 50x air squat 20x pull-up option 50x air squat […]
Wednesday, January 3, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: power clean 2-2-2-2-2-2-2-2 then, at 50% heaviest power clean load: 90 seconds of max power cleans At Home: 10 rounds for time: 10x object power clean –or– star jump 10x burpee
Tuesday, January 2, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: five rounds for time: 15x thruster @ 95/65-lbs. 500/450m row At Home: five rounds for time: 15x object thruster –or– (15x squat jump + 10x atomic pushup) 400m run –or– (50x high knees + 50x mountain climbers + 10x lateral hop over barrier)