Wednesday, November 8, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: three rounds for time: 400m run 25x pull-up 15x hang power snatch @ 75/55-lbs. At Home: three rounds for time: 400m run –or– 25x burpee 25x pull-up option –or– 40x rotational sit-up 15x object hang power snatch –or– explosive pushup
Tuesday, November 7, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 40-30-20-10 step-up @ 50/35-lbs., 24/20″ platform 12-9-6-3 squat clean @ 165/115-lbs. At Home: for time: 40-30-20-10 step-up –or– lunge (weighted if possible) 15-12-9-6 object squat clean –or– 2x squat jump
Monday, November 6, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: five rounds for time: 5 00m row 50x double under 15x burpee At Home: five rounds for time: 400m run –or– 50x air squat 50x double under –or– 10x tuck jump + 50x high knees 15x burpee
Sunday, November 5, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: five rounds; rest exactly one minute between rounds: 90 seconds: hang power clean @ 135/95-lbs. 90 seconds: pushup At Home: five rounds; rest exactly one minute between rounds: 90 seconds: object hang power clean –or– strict sit-up 90 seconds: pushup
Saturday, November 4, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: TURBO SATURDAY “You’re A Jerk Complex” 1 push jerk + 2 split jerk 1-1-1-1-1-1 “Toesey Woesey” as far as possible in 10 minutes: 5 0x toes-to-bar 100x single-arm snatch @ 50/35-lbs. -max toes-to-bar in remaining time “1K Plus” in teams of two, two rounds for time: 1000m […]
Friday, November 3, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: all for time: two rounds: – 20x front rack lunge @ 125/85-lbs. – 20x front squat – 200m medicine ball run @ 20/14-lbs. + two rounds: – 7x wall climb – 20x wall ball @ 20/14-lbs. – 200m medicine ball run At Home: all for time: two […]
Thursday, November 2, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: deadlift 1-1-1-1-1-1-1 Begin each round every three minutes. At Home: five rounds, every 2.5 minutes: 50x mountain climber 10-20x dumbbell/object deadlift –or– standing long jump
Wednesday, November 1, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many rounds as possible in 20 minutes: 20x step-up @ 50/35-lbs., 24/20″ platform 2x low ring strict muscle-up 20x sit-up then, practice handstand walking for 10 minutes. At Home: as many rounds as possible in 20 minutes: 20x (weighted or bodyweight) step-up –or– lunge 2-5 strict […]
Tuesday, October 31, 2023
CrossFit MPH – WOD WOD (Checkmark) “Zombieland: Double Tap” in teams of two, for time: 70x clean @ 110/70-lbs. 400m carry 70x thruster 400m carry 10x legless rope climb, 12 feet 1-mile run *In this workout, all movements EXCEPT for the one-mile run occur with only one partner working at a time, and the […]
Monday, October 30, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: weighted ring dip 3-3-3-3-3 Begin each round every 2.5 minutes. then, “Peppercorn” in 12 minutes, complete: four rounds: +50x double under +200m run as many burpees as possible in remaining time At Home: “Peppercorn” in 12 minutes, complete: four rounds: +50x lateral agility hop over barrier […]
