Friday, November 3, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: all for time: two rounds: – 20x front rack lunge @ 125/85-lbs. – 20x front squat – 200m medicine ball run @ 20/14-lbs. + two rounds: – 7x wall climb – 20x wall ball @ 20/14-lbs. – 200m medicine ball run At Home: all for time: two […]
Thursday, November 2, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: deadlift 1-1-1-1-1-1-1 Begin each round every three minutes. At Home: five rounds, every 2.5 minutes: 50x mountain climber 10-20x dumbbell/object deadlift –or– standing long jump
Wednesday, November 1, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many rounds as possible in 20 minutes: 20x step-up @ 50/35-lbs., 24/20″ platform 2x low ring strict muscle-up 20x sit-up then, practice handstand walking for 10 minutes. At Home: as many rounds as possible in 20 minutes: 20x (weighted or bodyweight) step-up –or– lunge 2-5 strict […]
Tuesday, October 31, 2023
CrossFit MPH – WOD WOD (Checkmark) “Zombieland: Double Tap” in teams of two, for time: 70x clean @ 110/70-lbs. 400m carry 70x thruster 400m carry 10x legless rope climb, 12 feet 1-mile run *In this workout, all movements EXCEPT for the one-mile run occur with only one partner working at a time, and the […]
Monday, October 30, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: weighted ring dip 3-3-3-3-3 Begin each round every 2.5 minutes. then, “Peppercorn” in 12 minutes, complete: four rounds: +50x double under +200m run as many burpees as possible in remaining time At Home: “Peppercorn” in 12 minutes, complete: four rounds: +50x lateral agility hop over barrier […]
Sunday, October 29, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Ice Spice” four rounds for time: 21x burpee 15x hang power snatch @ 115/75-lbs. 9x overhead squat At Home: “Ice Spice” four rounds for time: 21x burpee 15x object single-arm snatch –or– squat jump. 9x single-arm overhead lunge –or– 18x lunge
Saturday, October 28, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Everything But The Bagel 2” as many rounds as possible in 16 minutes: 10x single-leg squat (alternating, total) 15x wall ball @ 20/14-lbs., 10-ft. target 20x pushup At Home: “Everything But The Bagel 2” as many rounds as possible in 16 minutes: 10x single-leg squat (alternating, […]
Friday, October 27, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: push jerk 2-2-2-2-2-2 Begin each round every three minutes. Then, three sets of: 1. Option 1: 3-5 seated strict ring muscle-up/banded seated strict muscle-up 2. Option 2: 3-5 false grip pull-up + 3-5 ring dip option 3. Option 3: 3-5 partner-assist strict pull-up + 3-5 ring […]
Thursday, October 26, 2023
CrossFit MPH – WOD () WOD (Checkmark) In Gym: “Oregano Spice” Complete 21 minutes, every minute, on-the-minute—where the first seven minutes are 2x hang power clean, the second seven minutes are 2x front squat, and finally, the last seven minutes are 2x deadlift. At Home: “Oregano Spice” Complete 21 minutes, every minute, on-the-minute—where the […]
Wednesday, October 25, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Rosemary Spice” as many rounds as possible in 20 minutes: 1000m row 75x step-up @ 50/35-lbs., 24/20″ platform 750m row 55x weighted step-up 500m row 35x weighted step-up 250m row 15x weighted step-up At Home: “Rosemary Spice” as many rounds as possible in 20 minutes: 5 […]