Author: MPH

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)

Sunday, December 31, 2023

CrossFit MPH – WOD   WOD (Checkmark) In Gym: three rounds for time: 40x single-arm push press @ 70/50-lbs. 80x double under At Home: three rounds for time: 40x object single-arm push press –or– 40x pushup 400m run

Saturday, December 30, 2023

CrossFit MPH – WOD   WOD (Checkmark) In Gym: for time: 400m run + 21-15-9 hang power clean @ 165/115-lbs. weighted strict ring dip @ 20/15-lbs. + 400m run *Indoor option: you may replace each 400m run with 25x burpee. At Home: 400m run + 30-20-10 10x object hang power clean .–or– (sit-up + max […]

Friday, December 29, 2023

CrossFit MPH – WOD   WOD (Checkmark) In Gym: five three-minute rounds; rest exactly one minute between rounds: 250/200m row 20x wall ball @ 20/14-lbs. max box jump, 30/24″ platform At Home: five three-minute rounds; rest exactly one minute between rounds: 200m run –or– 15x no pushup burpee 20x single-arm thruster –or– squat jump max […]

Thursday, December 28, 2023

CrossFit MPH – WOD   WOD (Checkmark) In Gym: as many rounds as possible in 14 minutes: 5x chest-to-bar pull-up 6x push press @ 95/65-lbs. 7x sumo deadlift high-pull At Home: for time: 150x burpee

Wednesday, December 27, 2023

CrossFit MPH – WOD   WOD (Checkmark) In Gym: back squat 3-3-3-3-3-3 Begin each round every 3.5 minutes. then, three rounds: 1 minute: max burpee 1 minute: rest At Home: as many rounds as possible in 14 minutes: 5x pull-up option 6x object push press –or– staggered grip pushup 5x object squat–or– 2x air squat […]