Categorized as: Uncategorized

Saturday, November 26, 2022

CrossFit MPH – WOD

WOD (No Measure)

In Gym:
four rounds for time:
15x chest-to-bar pull-up
25x pushup
200m run
35x sit-up
45x air squat
200m run

At Home:
four rounds for time:
15x strict pull-up –or– body row –or– 30x v-up
25x pushup
200m run
35x sit-up
45x air squat
200m run

Friday, November 25, 2022

CrossFit MPH – WOD

WOD (Time)

In Gym:
in teams of two*, five rounds for time:
40x wall ball @ 20/14-lbs., 10-ft. target
50x back rack lunge @ 125/83-lbs.
200m farmer’s carry @ 110/70-lbs.

One partner works at a time. Partners can alternate whenever needed.

At Home:
five rounds for time:
20x single-arm thruster –or– squat jump
25x object lunge –or– back rack lunge
200m run

Tuesday, September 27, 2022

In Gym:
in teams of two, five rounds, as many repetitions as possible:
2 minutes: max front squat @ 155/105-lbs.
2 minutes: max rope climb, 12-ft. (standing start)

*One person works at a time.

At Home:
five rounds, as many repetitions as possible:
90 seconds: max object front squat –or– squat
–30 seconds rest–
90 seconds max strict sit-up
–30 seconds rest–

Monday, August 29, 2022

CrossFit MPH – WOD

Metcon (No Measure)

In Gym:

five three-minute rounds; rest exactly one minute between rounds:

200m medicine ball run @ 20/14-lbs.

max wall ball @ 20/14-lbs., 10-ft. target in remaining time.

This workout is scored by the total number of wall balls completed from all five rounds.

At Home:

five three-minute rounds; rest exactly one minute between rounds:

200m weighted carry –or– 20x weighted lunge –or– 30x lunge

max object thruster –or– squat jump in remaining time.

Tuesday, August 23, 2022

In Gym:
three rounds for max reps:
2 minutes: max strict pull-up
–rest one minute–
2 minutes: max shoulder press @ 95/65-lbs.
–rest one minute–
2 minutes: max calorie row
–rest one minute–

At Home:
three rounds for max reps:
2 minutes: max strict pull-up –or– body row –or– bent-over row –or– bodyweight renegade row
–rest one minute–
2 minutes: max object shoulder press –or– atomic pushup
–rest one minute–
2 minutes: max (10 mountain climber + 4 plank up down)
–rest one minute–

Wednesday, August 10, 2022

In Gym:
eight rounds, every two minutes:
1x power clean + 1x front squat + 1x push jerk

then, in a seven-minute window:
30x clean and jerk @ 135/95-lbs.
max wall climb in remaining time

At Home:
in a 13-minute window:
2 sets of: ([30x object clean and jerk –or– (sit-up + max vertical jump] + 30x deadlift –or– [superman])
max atomic pushup in remaining time

Tuesday, July 12, 2022

CrossFit MPH – WOD

Metcon (No Measure)

In Gym:

for time:

21-15-9-6-3

strict ring dip

strict pull-up

*Complete a 400m run after each round.

At Home:

for time:

15-12-9-6-3

dip option

pull-up option (strict pull-up, bodyrow, bent-over row, 2x pike-up)

Complete a 400m run –or– (50x mountain climber + 50x jumping jack) after each round.