CrossFit MPH – WOD

Metcon (No Measure)

In Gym:

as many rounds as possible in 10 minutes:

3x burpee + box jump, 24/20″ platform

3x deadlift @ 225/155-lbs.

6x burpee + box jump

6x deadlift

9x burpee + box jump

9x deadlift…

Continue adding three reps to each movement for every additional round.

At Home:

as many rounds as possible in 10 minutes:

3x burpee + tuck jump

3x object deadlift –or– 2x rotational sit-up

6x burpee + tuck jump

6x object deadlift –or– 2x rotational sit-up

9x burpee + tuck jump

9x object deadlift –or– 2x rotational sit-up

Continue adding three reps to each movement for every additional round.

CrossFit MPH – WOD

Metcon (No Measure)

In Gym:

clean

3-3-3-3-3

*Begin each round every three minutes.

five rounds for quality:

5x per side: dumbbell Bulgarian split squat

10-15x strict bodyrow

At Home:

as many rounds as possible in 12 minutes:

6x object power clean –or– squat jump

8x object squat clean –or– burpee

10x object deadlift –or– rotational sit-up

then,

five rounds for quality:

5x per side: object Bulgarian split squat –or– 10x per side: bodyweight Bulgarian split squat

10-15x strict bodyrow –or– 15x scapular pushup

In Gym:
as many rounds as possible in 14 minutes:
5x devil’s press @ 45/35-lbs.
5x strict handstand pushup

At Home:
as many rounds as possible in 14 minutes:
5x devil’s press @ 45/35-lbs. –or– MPH burpee
5x atomic pushup

CrossFit MPH – WOD

Metcon (No Measure)

Rest Day

CrossFit MPH – WOD

Metcon (No Measure)

Rest Day

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