Thursday, January 30, 2025
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: for time: 100x double under 25x v-up 80x double under 25x v-up 60x double under 25x v-up 40x double under 25x v-up 20x double under 25x v-up 10x double under 25x v-up At Home: for time: 100x lateral hop 25x v-up 80x lateral hop […]
Wednesday, January 29, 2025
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: four rounds; as many repetitions as possible: 90 seconds: max calorie row –15-second rest– 90 seconds: max single-arm clean and jerk @ 70/50-lbs. –15-second rest– 90 seconds: max pushup –15-second rest– At Home: four rounds; as many repetitions as possible: 90 seconds: max plank […]
Tuesday, January 28, 2025
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: 1 power snatch + 1 overhead squat 1-1-1-1-1 Begin each round every 75 seconds. snatch 1-1-1-1-1-1-1 Begin each round every 2.5 minutes. At Home: as many rounds as possible in 10 minutes: 6x object front squat –or– 12x air squat 6x object push jerk […]
Monday, January 27, 2025
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: for time: 30-20-10 dumbbell front squat @ 100/70-lbs. toes-to-bar *After each round, complete a 400m run –or– 500m row. At Home: for time: 30-20-10 object front squat –or– 2x squat v-up –or– pike-up *After each round, complete a 400m run –or– 20x burpee
Sunday, January 26, 2025
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: bench press 2-2-2-2-2-2-2 Begin each round every 3 minutes. then, three sets for quality: 1-minute weighted plank –or– plank hold 15x barbell bent-over row @ 115/75-lbs. –rest amply between sets– At Home: 10 rounds, every 90 seconds: 5-10x object bench press –or– 5-10x object shoulder […]
Saturday, January 25, 2025
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: “The Lou” in teams of two, 44 rounds for time: 4x wall ball @ 20/14-lbs., 10/9-ft. target 4x pull-up 4x burpee 4x dumbbell snatch @ 50/35-lbs. *Partners alternate rounds (each partner completes 22 rounds). At Home: “The Lou” 22 rounds for time: 4x single-arm […]
Friday, January 24, 2025
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: 1 snatch balance + 2 overhead squat 1-1-1-1-1-1 Begin each round every 2.5 minutes. then, “Annie” for time: 50-40-30-20-10 double under sit-up At Home: “Annie” for time: 50-40-30-20-10 double under –or– lateral hop sit-up
Thursday, January 23, 2025
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: four rounds for time: 350m row 10x hang power clean @ 135/95-lbs. 12x strict pull-up At Home: four rounds for time: 400m run –or– 15x burpee 10x object hang squat clean @ 95/65-lbs. 12x strict pull-up option
Wednesday, January 22, 2025
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: as many rounds as possible in nine minutes: 3x deadlift @ 315/225-lbs. 9x burpee then, 12 minutes for quality: handstand walking or handstand practice drills At Home: as many rounds as possible in nine minutes: 3x deadlift @ 305/225-lbs. 9x burpee
Tuesday, January 21, 2025
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: in teams of two, as many rounds as possible in 20 minutes: 4x rope climb 20x dumbbell push press @ 100/70-lbs. 40x box jump, 24/20″ platform *Partners may share work however they’d prefer. Only one person works at a time. At Home: as many […]