Sunday, February 11, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: five rounds for time: 20x box step-up @ 50/35-lbs., 24/20″ platform 12x toes-to-bar 24x pushup –or– weighted pushup @ 25/15-lbs. At Home: five rounds for time: 20x object step-up/lunge –or– 24x lunge 12x virtual toes-to-bar 24x pushup
Saturday, February 10, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: as many rounds as possible in 20 minutes: 12x single-leg squat (alternating, total) 18x swing @ 53/35-lbs. 36x double under At Home: as many rounds as possible in 20 minutes: 12x single-leg squat –or– walking lunge 18x object swing –or– 15x superman. 200m run
Friday, February 9, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: for time: 12x squat clean thruster @ 135/95-lbs. 400m run –or– 500m row 9x squat clean thruster 400m run –or– 500m row 6x squat clean thruster 400m run –or– 500m row At Home: for time: 12x object squat clean thruster 400m run –or– (75x […]
Thursday, February 8, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: bench press 5-5-5-5-5 then, every minute, on-the-minute, for 10 minutes: odd minutes: 5x strict or weighted ring dip even minutes: 5x strict or weighted pull-up At Home: every minute, on-the-minute, for 24 minutes: 1 minutes: 5-10x dip option 2 minutes: 6-9x weighted renegade row […]
Wednesday, February 7, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: four rounds for time: 21x deadlift @ 185/125-lbs. 3x rope climb then, three rounds for quality: 8 per side: barbell suitcase deadlift 10 per side: single-arm ring row At Home: four rounds for time: 21x object deadlift 12x strict pull-up option
Tuesday, February 6, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: front squat 3-3-3-3-3-3 then, 2-3 rounds for quality: 1-minute weighted plank hold 15 per side: weighted side bend 15 per side: medicine ball russian twist throw At Home: as many rounds as possible in 14 minutes: 10x object front squat –or– 20x squat 20x […]
Monday, February 5, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: “21.2”/”17.1″ for time: 10-20-30-40-50 dumbbell snatch @ 50/35-lb. dumbbell After each set, complete 15x ( burpee + box jump-over ), 24/20″ platform *There is a 20-minute time cap to this workout. At Home: 10-20-30-40-50 dumbbell/object snatch –or– strict sit-up After each set, complete 15x […]
Sunday, February 4, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many repetitions as possible: 3:00 true strict bodyrow 1:30 sit-up 3:00 pushup 1:30 tuck-up 3:00 overhead squat @ 75/55-lbs. 1:30 v-up At Home: as many repetitions as possible: 3:00 pulling option (horizontal preferred) 1:30 sit-up 3:00 pushup 1:30 tuck-up 3:00 single-arm object overhead squat –or– […]
Saturday, February 3, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) TURBO SATURDAY 1: “Heavy Clean and Jerk” In 12 minutes, build up to a heavy 1 rep max clean and jerk. 2: “3 + 5 = Alive” as many rounds as possible in nine minutes: 3x clean and jerk @ 135/95-lbs. 5x toes-to-bar 3: “Bells & […]
Friday, February 2, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: practice ring muscle-ups for 15 minutes. OR five sets; rest amply between sets 1-7x ring muscle-up then, as many rounds as possible in 12 minutes: 10x wall climb 50x box jump, 24/20″ platform 25x ring dip At Home: then, as many rounds as possible in 15 […]