Monday, December 25, 2023
CrossFit MPH – WOD WOD (Checkmark) CLOSED – HOLIDAY
Sunday, December 24, 2023
CrossFit MPH – WOD CLOSED – HOLIDAY (Checkmark) CLOSED – HOLIDAY
Saturday, December 23, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many rounds as possible in 20 minutes: 20x single under crossover 10x burpee pull-up 5x deadlift @ 225/155-lbs. At Home: as many rounds as possible in 20 minutes: 20x lateral hop (odd rds)/ 20x air squat (even rounds) 10x burpee pull-up –or– 15x burpee 5-10x […]
Friday, December 22, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: push press 3-3-3-3-3-3 *Begin each round every 3 minutes. then, three rounds for quality: 5 per side: single-arm turkish get-up 10 per side: single-arm dumbbell shoulder press At Home: 5 rounds, every 90 seconds: 5-10 dumbbell/object shoulder press –or– 5-10 atomic pushup 5 rounds, every 90 […]
Thursday, December 21, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: three rounds; each for time: #1:( 0:00-0:06) 21-15-9 goblet squat @ 55/35-lbs calorie row #2: (0:06-0:12) calorie row burpee #3: (0:12-0:18) burpee goblet squat At Home: three rounds; each for time: #1:( 0:00-0:06) 21-15-9 object squat –or– squat jump object renegade row –or– plank up down […]
Wednesday, December 20, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: every minute, on-the-minute, for 20 minutes: 0-10 minutes: 1 snatch high pull + 1 hang power snatch 11-20 minutes: 1 power snatch + 2 hang squat snatch At Home: 30-20-10 ( single-arm) object power snatch –or– 1.5x staggered grip pushup *After each round of snatches, complete […]
Tuesday, December 19, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: five rounds for time: 10x strict handstand pushup 15x box jump, 24/20″ platform 10x box step-over @ 100/70-lbs., 24/20″ platform At Home: five rounds for time: 10x atomic pushup 16x lunge jump 20x weighed lunge –or– 24x lunge
Monday, December 18, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: 7 rounds for time: 10x back squat @ 155/105-lbs.* 10x toes-to-bar *Bar is pulled from the ground. At Home: seven rounds for time: 10x object hang power clean –or– burpee 10x virtual toes-to-bar
Sunday, December 17, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: in a 14-minute window, complete: 30x squat snatch @ 95/65-lbs. 40x push press 50x overhead squat @ 96/65-lbs. -max burpee in remaining time At Home: in a 14-minute window, complete: 30x object single-arm snatch –or– swing –or– 30x standing long jump 40x object push press –or– […]
Saturday, December 16, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Nicolette” as many rounds as possible in 20 minutes: 300m run max strict pull-up –or– max strict ring muscle-up At Home: as many rounds as possible in 20 minutes: 300m run max strict pull-up
