Thursday, February 1, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: as far as possible in 20 minutes: 400m run –or– 450m row 25x double under 400m run –or– 450m row 50x double under 400m run –or– 450m row 75x double under 400m run –or– 450m row 100x double under 400m run –or– 450m row […]
Wednesday, January 31, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: five rounds for time: 20x push press @ 75/55-lbs. 20x front rack lunge (in place) then, build up to a heavy push press double in 10 minutes (from the rack). At Home: five rounds for time: 20x object push press –or— pushup 20x front rack lunge […]
Tuesday, January 30, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 30-20-10 burpee chest-to-bar pull-up dumbbell snatch @ 50/35-lbs. (alternating, total) At Home: for time: 30-20-10 burpee pulling option single-arm object snatch –or– standing long jump
Monday, January 29, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: 2 hang clean + 2 front squat 1-1-1-1-1-1-1-1 Begin each round every two minutes. At Home: five two-minute rounds; rest one minute between rounds: 5x object devil’s press –or– 7x burpee 5x front squat –or– 10x squat max air squat in remaining time
Sunday, January 28, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: ten rounds: one minute farmer’s hold @ 110/70-lbs. one minute max calorie row — one minute rest– At Home: complete as many rounds as possible in 15 minutes: 5x (inchworm + pushup) 10x dumbbell/object deadlift –or– single-leg romanian deadlift 15x sit-up
Saturday, January 27, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Cindy” as many rounds as possible in 20 minutes: 5x pull-up 10x pushup 15x squat At Home: “Cindy” as many rounds as possible in 20 minutes: 5x pull-up –or– puling option 10x pushup 15x squat
Friday, January 26, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 75-ft. handstand walk 42x wall ball @ 20/14-lbs., 10-ft. 42x weighted sit-up @ 30/20-lbs. 30x wall ball 30x weighted sit-up 18x wall ball 18x weighted sit-up 75-ft. handstand walk At Home: In Gym: for time: 15x (inchworm + pushup) 42x single-arm thruster –or– squat […]
Thursday, January 25, 2024
CrossFit MPH – WOD WOD (Checkmark) Happy Birthday, Coach Mike M.! In Gym: “Brown Out” one round for time: 25x deadlift @ 275/185-lbs. 8x legless rope climb 8x devil’s press @ 100/70-lbs. –rest 90 seconds– one round for time: 25x dumbbell push press @ 100/70-lbs. 8x strict muscle-up 8x devil’s press At Home: “Brown […]
Wednesday, January 24, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 100x double under 100x lunge @ 55/35-lbs. 100x single under crossover 400m medicine ball run @ 20/14-lbs. –or– 600m row 100x double under At Home: for time: 100x lateral jump 100x object walking lunge –or– walking lunge 100x mountain climber 100x object walking lunge […]
Tuesday, January 23, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: back squat 10-10-10-10-10 Begin each round every four minutes. then, three rounds for quality: 10x thruster At Home: five rounds 10 heavy squat –or– 20x squat, 1-second pause in bottom position then, as many rounds as possible in 3 minutes:: thruster –or– (2 squat + 2 […]