Tuesday, October 24, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Anise” three rounds for time: 15x chest-to-bar pull-up 21x push press @ 115/75-lbs. At Home: “Anise” three rounds for time: 15x strict pull-up –or– 20x sheet row –or– 24x strict sit-up 21x object push press –or– pushup
Monday, October 23, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Cinnamon Spice 2” eight three-minute rounds: odd rounds: 400m run even rounds: 1 minute max back squat @ 165/115-lbs. + 1 minute of max Russian swing @ 70/55-lbs. + 1 minute rest At Home: “Cinnamon Spice” four rounds: 5 rounds of (10 high knees + 10 […]
Sunday, October 22, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Marjoram Spice” four rounds for time: 75x double under 200m run @ 20/14-lbs. 15x toes-to-bar At Home: “Marjoram Spice” four rounds for time: 75x elevated toe tap 400m run 20x virtual toes-to-bar
Saturday, October 21, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Big Lift Saturday” snatch 1-1-1-1-1 clean and jerk 1-1-1-1-1 Begin each round every three minutes for both lifts. At Home: every minute, on-the-minute, for 10 minutes: minute 1: 4-20 heavy single-arm snatch–or– 10x atomic pushup + 10-15x squat jump minutes 2: rest then, every minute, on-the-minute, […]
Friday, October 20, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Cardamom Spice 4” as many rounds as possible in 15 minutes: 50-foot handstand walk –or– 4x wall climb 200m run At Home: “Cardamom Spice 3” as many rounds as possible in 13 minutes: 4x wall climb –or– atomic pushup 200m run –or– (8x squat jump + […]
Thursday, October 19, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: bench press 7-7-5-5-3-3-3 *Begin each round every three minutes. then, two rounds for quality: max kipping chin-up 20x single-arm bent-over row (10 right + 10 left) At Home: alternating double tabata: wide-grip pushup rotational sit-up alternating double tabata: dip option row option
Wednesday, October 18, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Allspice” In teams of two, each partner will complete six two-minute rounds: 10x front squat @ 125/85-lbs. 20x lunge jump max meters on the rower in remaining time *Partners will alternate rounds. This workout is scored by the number of meters rowed by the team from […]
Tuesday, October 17, 2023
CrossFit MPH – WOD () WOD (Checkmark) In Gym: “Five Spice” in teams of two, five rounds for time: 5x synchro burpee 10x I-go-you-go power clean @ 195/135-lbs. (5 per partner) 5x synchro burpee 55x double under, partner one only 5x synchro burpee 55x double under, partner two only At Home: “Five Spice” in […]
Monday, October 16, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Chocolate Spice 2” for time: 100x squat 100x pushup 100x sit-up 50x strict pull-up At Home: “Chocolate Spice” for time: 100x squat 100x pushup 100x sit-up 75x sheet row –or– 30x strict pull-up –or- 250x mountain climber
Sunday, October 15, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: dumbbell shoulder press 7-7-7-7-7 Begin each round every 2 minutes. then, for time: 40x box jump, 24/20″ platform 20x handstand pushup 30x box jump 15x handstand pushup 20x box jump 10x handstand pushup 10x box jump 5x handstand pushup At Home: for time: 40x star jump […]