Saturday, December 21, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: five rounds: 1 minute: cardio machine of choice, for calories 1 minute: deadlift @ 185/125-lbs 1 minute: plate burpee + ground-to-overhead @ 45/35-lbs. 1 minute: rest At Home: five rounds: 1 minute: burpee 1 minute: object deadlift –or– superman 1 minute: (sit-up + max vertical jump) […]
Friday, December 20, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: six rounds for time: 12x dumbbell front squat @ 100/70-lbs. 100m single-arm farmer’s carry @ 50/35-lbs. At Home: six rounds for time: 12x object front squat –or– 36x air squat 200m run –or– (50x jumping jack + 15x burpee)
Thursday, December 19, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: bench press 5-5-5-5-5-5 Begin each round every three minutes. then, three rounds: 10-15+ pushup into 10-15x dumbbell bench press 10x barbell bent-over row At Home: every minute, on-the-minute, for 20 minutes: 1 minutes: 5 -10x dip option 2 minutes: 6-9x weighted renegade row –or– 10-20x bodyweight […]
Wednesday, December 18, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: “12 Days of Christmas” (complete like the song) 1. deadlift @ 95/65-lbs. 2. hang power clean 3. front squat 4. shoulder press 5. back squat 6. push press 7. thruster 8. squat clean 9. push jerk 10. hang power snatch 11. overhead squat 12. sumo deadlift […]
Tuesday, December 17, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 21-15-9 box jump, 24/20″ platform burpee handstand pushup then, “Shoulder Health Pump Sesh” three sets for quality: 10 banded face pulls 10-15 plate external rotation 10 reverse flyes, 1-second hold at top of each rep At Home: for time: 21-15-9 2x lunge jump burpee […]
Monday, December 16, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: five rounds for max reps: 2 minutes: rope climb 1 minute: single-arm snatch @ 50/35-lbs. (alternating, total) 1 minute: goblet squat 2 minutes: rest At Home: five rounds for max reps: 2 minutes: upper body pulling option 1 minute: object single-arm snatch –or– pushup 1 minute: […]
Sunday, December 15, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: six two-minute intervals, rest exactly one minute between intervals: 10x front rack lunge @ 135/95-lbs. max burpee in remaining time At Home: six two-minute intervals, rest exactly one minute between intervals: 10x object front rack lunge –or– 20x lunge jump max burpee in remaining time
Saturday, December 14, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: 10 rounds, every 2 minutes: 2x power snatch then, 5 rounds, every 2 minutes: 5 snatch deadlift At Home: 10 rounds, every 2 minutes: 5-10 object single-arm snatch –or– 10-15x MPH-standard burpee then, 5 rounds, every 2 minutes: 5-10 object deadlift –or– 1-minute plank hold
Friday, December 13, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Jason” for time: 100x air squat 5x ring muscle-up 75x air squat 10x ring muscle-up 50x air squat 15x ring muscle-up 25x air squat 20x ring muscle-up At Home: “Jason” for time: 100x air squat 5-10x challenging pulling option 75x air squat 10-15x challenging pulling option […]
Thursday, December 12, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: three rounds for time: 22x push press @ 125/85-lbs. 22-calorie row 22x burpee then, three rounds for quality: 1-minute handstand hold 10x atomic pushup to a deficit At Home: three rounds for time: 22x object push press 400m run –or– 22x (sit-up + max vertical jump) 22x […]