Saturday, April 20, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: deadlift 3-3-3-3-3-3-3 *Begin each round every three minutes. These are touch-and-go reps. then, for time: 100x double under 800m run 20x strict pull-up At Home: two eight-minute rounds, rest two minutes between rounds, as many repetitions as possible: 10x object deadlift –or– strict sit-up […]
Friday, April 19, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: shoulder press 3-3-3-3-3-3 Begin each round every 2.5 minutes. bench press 3-3-3-3-3-3 Begin each round every three minutes. At Home: four rounds for max reps: 90 seconds: object shoulder press –or– decline pushup 90 seconds: wide-grip pushup 90 seconds: object bent-over row –or– inchworm –rest […]
Thursday, April 18, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: as many rounds as possible in 15 minutes: 10x burpee 10x wall ball @ 20/14-lbs., 10/9-ft. 3x bar muscle-up –or– 5x chest-to-bar pull-up At Home: as many rounds as possible in 15 minutes: 10x burpee 20x bodyweight lunge 3-6x pull-up option
Wednesday, April 17, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: five rounds for time: 200m run 6x power clean and jerk @ 185/125-lbs. At Home: five rounds for time: 200m run –or– 15x no pushup burpee 6-9x object clean and jerk –or– (6x standing long jump + 6 close-grip pushup)
Tuesday, April 16, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: back squat 3-3-3-3-3-3 Begin each round every 3.5 minutes. then, two sets for quality: 10x pause back squat @ ½ heaviest weight lifted today 20x squat jump @ 50/35-lbs. At Home: five 3-minute rounds; rest exactly one minute between rounds: 10 heavy object squat […]
Monday, April 15, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: four rounds for time: 25x toes-to-bar 25x box jump, 30/24″ platform At Home: four rounds for time: 25x pike-up –or– v-up 25x lunge jump
Sunday, April 14, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: for time: 1000m row 50x wall ball @ 20/14-lbs, 10/9-ft. target 750m row 35x wall ball 500m row 20x wall ball then, three sets for quality: 5-10x strict ring dip –or– weighted strict ring dip At Home: for time: 1000m run 50x single-arm object […]
Saturday, April 13, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: as many rounds as possible in 11 minutes: 10x push press @ 115/80-lbs. 7x hang power snatch then, take 10 minutes to build up to a heavy hang squat snatch. At Home: as many rounds as possible in 15 minutes: 10x object push press […]
Friday, April 12, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: deadlift 10-7-5-5-5-5-5 Begin each round every three minutes. then, three sets for quality: 1-minute handstand hold 2-minute plank hold At Home: two cycles, as many rounds as possible in 7 minutes; rest two minutes between cycles: 10x alternate arm/alternate leg pike-up 15x object deadlift […]
Thursday, April 11, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: for time: 24-21-18 pull-up burpee front squat @ 115/75-lbs. At Home: for time: 24-21-18 pull-up option burpee object front squat –or– 42x air squat
