Wednesday, December 13, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: seven rounds for time: 3x power clean and jerk @ 185/125-lbs. 9x burpee At Home: seven rounds for time: 6x object power clean and jerk –or– 12x atomic pushup 9x burpee
Tuesday, December 12, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: three rounds; each for time: round #1: 100x double under 25-calorie row 75-ft. handstand walk –or– 7x wall climb round #2: 75x double under 20-calorie row 50-ft. handstand walk –or– 5x wall climb round #3: 50x double under 15-calorie row 25-ft. handstand walk –or– 3x wall […]
Monday, December 11, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 40x swing @ 55/35-lbs. 30x box jump, 24/20″ platform 20x ring dip 10x rope climb, 15-ft. 20x ring dip 30x box jump 40x swing At Home: for time: 40x object swing –or– superman 30x tuck jump, squat jump or lunge jump 20x dip option […]
Sunday, December 10, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: three rounds for time: 40x strict sit-up 100-ft. single-arm overhead lunge @ 50/35-lbs. At Home: three rounds for time: 40x strict sit-up 100-ft. single-arm overhead object lunge –or– 150-ft. lunge
Saturday, December 9, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many rounds as possible in 18 minutes: 10x pull-up 10x front squat @ 135/95-lbs. 200m medicine ball run At Home: as many rounds as possible in 18 minutes: 10x dip option 10x object front squat –or– 40x air squat 200m run –or– 50x lateral hop
Friday, December 8, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 11-10-9-8-7-6-5-4-3-2-1 single-arm snatch, left @ 55/35-lbs. single-arm snatch, right burpee box jump over, 24/20″ platform At Home: for time: 10-9-8-7-6-5-4-3-2-1 object single-arm snatch, left –or– (sit-up + max vertical jump) object single-arm snatch, right –or– pushup lateral burpee
Thursday, December 7, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: push jerk 5-5-5-5-5 Begin each round every three minutes. then, as many rounds as possible in 6 minutes: 3x wall climb 20-second hollow hold At Home: five rounds for quality: 7-10x heavy strict dumbbell shoulder press –or– atomic pushup 10-20x v-up/pike-up 20x hollow rock
Wednesday, December 6, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: deadlift 3-3-3-3-3-3 *Between each round, run 200m. Begin each round every 3.5 minutes. At Home: five rounds, begin each round every 4 minutes. 5-10x heavy deadlift –or– 5-10x devil’s press –or– 5-10x (burpee + tuck jump) 200m run –or– (10x alternate arm/alternate leg pike-up + 20x […]
Tuesday, December 5, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: five rounds for time: 10x thruster @ 115/75-lbs. 10x toes-to-bar At Home: five rounds for time: 10x object cluster –or– (10x squat jump + 10 explosive pushup) 10x virtual toes-to-bar
Monday, December 4, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: for max reps: 5 minutes: max calorie row 5 minutes: max burpee –1 minute rest– 4 minutes: max calorie row 4 minutes: max burpee –1 minute rest– 3 minutes: max calorie row 3 minutes: max burpee At Home: two rounds, for max reps: 2 minutes: max […]