CrossFit MPH – WOD

Metcon (No Measure)

In Gym:

10 rounds for time:

7x wall ball @ 20/14-lbs.

7x pull-up

At Home:

10 rounds for time:

7x single-arm thruster –or– squat jump

7x sheet row –or– dumbbell renegade row –or– 14x renegade row

In Gym:
as many rounds as possible in 18 minutes*:
200m weighted run
10x ring dip
20x single-leg squat (alternating, total)

*You have the option to use a 20/14-lb. weight vest for the workout, OR a 20/14-lb. med ball for just the running section.

At Home:
as many rounds as possible in 18 minutes*:
30x jumping jack
10x no pushup burpee
15x dip option
20x single-leg squat (alternating, total) –or– reverse lunge

CrossFit MPH – WOD

Metcon (No Measure)

In Gym:

“#$^%&)!!”

four rounds for time:

200m run

12x deadlift @ 155/105-lbs.

9x hang power clean

6x push jerk

200m row

At Home:

“#$^%&)!!”

four rounds for time:

50x jumping jack

12x dumbbell/object deadlift –or– inchworm

9x hang power clean –or– standing long jump

6x push press –or– pushup

20x no pushup burpee

CrossFit MPH – WOD

Metcon (No Measure)

In Gym:

shoulder press

5-5-5-5-5

Begin each round every two minutes.

push press

3-3-3-3-3

Begin each round every two minutes.

At Home:

eight two-minute rounds, rest one minute between rounds:

even rounds: max staggered grip pushup

odd rounds: max dumbbell push press –or– atomic pushup

CrossFit MPH – WOD

Metcon (No Measure)

In Gym:

six rounds, every two minutes:

3x heavy deadlift

then, six rounds, every two minutes:

2x heavy power clean

At Home:

five rounds, every two minutes:

30x mountain climber

5-10x dumbbell/object power clean –or– standing long jump

five rounds, every two minutes:

20x lunge jump

5-10x dumbbell/object deadlift –or– single-leg romanian deadlift, per side

five rounds, every 90 seconds:

30 seconds in a handstand –or– 30-second hollow hold

In Gym:
power clean*
5-5-5-3-3-3-1-1-1

Begin each round every three minutes.

At Home:
five two-minute rounds, rest exactly one minute between rounds:
10x dumbbell/object power clean
10x max vertical jump

In Gym:
eight rounds, every three minutes:
5x heavy bench press

then, three rounds for quality:
8x dumbbell bent-over row, left
8x dumbbell bent-over row, right
8x shoulder press @ 95/65-lbs.
8x push press @ 95/65-lbs.

At Home:
five two-minute cycles, complete as many rounds as possible within the cycle and rest exactly two minutes between cycle:
10x pushup, 2-second hold at 90 degrees on the descent
5x staggered grip pushup
10-second superman hold

then, three rounds for quality:
10-12x single-arm dumbbell bent-over row per side –or– 1-minute reverse plank hold
12 dumbbell/object shoulder press -or– dip option

In Gym:
six rounds, every two minutes:
2x heavy snatch

six rounds, every two minutes:
2x heavy power clean

At Home:
six rounds, every two minutes:
4 single-arm muscle snatch –or– 4 (sit-up + stand and jump)
4 weighted squat jump

six rounds, every two minutes:
4-8 dumbbell/object power clean –or– 12 max vertical jump
30-second v-hold

CrossFit MPH – WOD

Metcon (No Measure)

as many rounds as possible in 15 minutes:

15x box jump, 24/20″ platform

15x swing @ 55/35-lbs.