Monday, November 13, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: in teams of two, as far as possible in 18 minutes, calling time if finished: 30x clean and jerk @ 135/95-lbs. 15x synchro burpee 30x thruster @ 95/65-lbs. 60x chest-to-bar pull-up 30x thruster 15x synchro burpee 30x power snatch @ 135/95-lbs. *Only one partner may work at […]
Sunday, November 12, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: for total repetitions: 4 minutes: max row (calories) 1 minute: max swing @ 55/35-lbs. 1 minute: max strict ring dip 2 minutes: max swing @ 55/35-lbs. 2 minutes: max strict ring dip 3 minutes: max swing @ 55/35-lbs. 3 minutes: max strict ring dip then, three sets: […]
Saturday, November 11, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many rounds as possible in 15 minutes: 200m run 25-ft. handstand walk OR 3x wall climb 7x strict toes-to-bar **Add an additional 25-ft. handstand walk or 3x wall climb for every additional round. At Home: as many rounds as possible in 15 minutes: 200m run 3x […]
Friday, November 10, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Chad 1000x” With a 20-inch box and up to 45/35-lbs.: Option #1: -40-minute AMRAP of step-ups -Team of two, one person works at a time -Partners accrue reps together, stopping at 1000 reps Option #2: -50-minute AMRAP of step-ups -Team of two, one person works at a […]
Thursday, November 9, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: bench press 5-5-5-5-5 *Begin each round every three minutes. then, superset: dumbbell shoulder press 10-10-10 dumbbell bent-over row 10-10-10 At Home: 10-minutes, every minute, on-the-minute: 10-15x pushup (deficit if possible) then, superset: object shoulder press (or atomic pushup) 10-10-10 object bent-over row (or 90-second plank hold) 10-10-10
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 […]
