Thursday, November 30, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: five rounds for time: 400m run 21x sumo deadlift high-pull @ 95/65-lbs. At Home: five rounds for time: 400m run –or– (50x high knees + 10x plank up down) 21x object sumo deadlift high-pull –or– 15-21x (pushup + 2 bodyweight renegade row)
Wednesday, November 29, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: back squat 5-5-3-3-1-1-1 1 ¼ back squat 12-12-12 At Home: five rounds, beginning every three minutes: 1 minute plank hold 20x object squat, 1-second pause at bottom –or– 40x squat, 1-second pause at bottom 20x object single-arm overhead lunge –or– lunge
Tuesday, November 28, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: four rounds for max repetitions: 90 seconds: max rope climb, 15-ft. 90 seconds: max handstand pushup 90 seconds: max calorie row 90 seconds: rest At Home: four rounds for max repetitions: 90 seconds: max strict pulling option 90 seconds: max atomic pushup 90 seconds: max renegade […]
Monday, November 27, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: 21-15-9 hang power snatch @ 95/65-lbs. burpee then, 10 minutes to build up to a heavy hang power snatch single. At Home: 27-21-15-9 object hang power clean –or– strict sit-up burpee
Sunday, November 26, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 10-9-8-7-6-5-4-3-2-1 deadlift @ 275/185-lbs. *After each set of deadlifts, complete 25x air squat At Home: for time: 10-9-8-7-6-5-4-3-2-1 object deadlift –or– burpee *After each set of deadlifts, complete 25x air squat
Saturday, November 25, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: every minute, on-the-minute, for 12 minutes: odd minutes: 5x weighted strict pull-up –or– strict pull-up even minutes: 5x weighted ring dip –or– ring dip option then, every minute, on-the-minute, for 12 minutes: odd minutes: max calorie row even minutes: dumbbell farmer’s hold @ 100/70-lbs. This workout […]
Friday, November 24, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: three rounds for time: 25x swing @ 70/55-lbs. 25x push press @ 115/75-lbs. At Home: three rounds for time: 25x object swing –or– v-up/pike-up 25x object push press –or– atomic pushup
Thursday, November 23, 2023
CrossFit MPH – WOD Closed – Thanksgiving (Checkmark) Rest Day – Thanksgiving
Wednesday, November 21, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: 10 rounds for time: 150m run 10x toes-to-bar 10x burpee –rest 30 seconds– At Home: 10 rounds for time: 150m run –or– 1 minute wall sit 10x virtual toes-to-bar 10x burpee –rest 30 seconds–
Tuesday, November 21, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: five rounds; begin every four minutes: 500/450m row 15x box jump, 24/20″ platform 15x wall ball @ 20/14-lbs., 10/9-ft. *Today’s score is your total remaining time across all rounds. At Home: five rounds; begin every four minutes: 400m run –or– (10x no pushup burpee + 30x […]
