Wednesday, March 6, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: two rounds for time: 400m run 21x toes-to-bar 200m run 21x pull-up 400m run 21x sumo deadlift high-pull @ 95/65-lbs. At Home: In Gym: two rounds for time: 400m run –or– 24x no pushup burpee 21x virtual toes-to-bar 200m run –or– 12x no pushup burpee […]
Tuesday, March 5, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: back squat 5-5-5-5-5 then, two sets for quality: 10 pause back squat @ ½ heaviest weight lifted in part one 20x squat jump @ bodyweight or light dumbbell At Home: four rounds, rest amply between rounds: 10x dumbbell/object squat + max squat hold (unweighted) then, […]
Monday, March 4, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: “24.1” for time: 21x single-arm snatch, arm 1 @ 50/35-lbs. 21x lateral burpee over dumbbell 21x single-arm snatch, arm 2 21 lateral burpee over dumbbell 15 x single-arm snatch, arm 1 15 lateral burpee over dumbbell 15 x single-arm snatch, arm 2 15 lateral burpee […]
Sunday, March 3, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: as many rounds as possible in 15 minutes: 200m run 50-ft. handstand walk –or– 5x wall climb 10x box jump, 30/24″ platform At Home: as many rounds as possible in 15 minutes: 200m run 5x wall climb –or– 10x inchworm 10x tuck jump –or– 14x […]
Saturday, March 2, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: bench press 10-7-5-3-2-2-2-2 Begin each round every three minutes. then, five rounds; begin every two minutes: 2x strict weighted pull-up + 5-20 pushup At Home: five sets; rest three minutes between sets: max unbroken pushup five sets; rest thee minutes between sets: max unbroken pulling […]
Friday, March 1, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: for time: 25-20-15-10-5 overhead squat @ 135/95-lbs. *Complete 50 double unders after each round. At Home: for time: 50-40-30-20-10 single-arm overhead lunge *Complete 20 sit-ups after each round.
Thursday, February 29, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: 10 rounds: 90 seconds max distance row –45-second rest– *This workout is scored by the total distance rowed from all 10 rounds. At Home: 10x 90-second intervals; rest exactly 45 seconds between intervals: 10x plank up down 20x jumping jack max object deadlift –or– glute […]
Wednesday, February 28, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: for time: 50x thruster @ 95/65-lbs. 400m run 100-ft. single-arm overhead lunge @ 50/35-lbs. At Home: In Gym: for time: 50x object thruster –or– squat jump 400m run –or– 30x plank up down 100-ft. walking overhead lunge –or– 150-ft. walking lunge
Tuesday, February 27, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: five rounds for time: 3x rope climb, 15-ft. 6x devil’s press @ 100/70-lbs. 12x handstand pushup At Home: five rounds for time: 18x strict sit-up 6x object devil’s press –or–10x burpee 12x atomic pushup
Monday, February 26, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: power clean 2-2-2-2-2-2-2-2-2-2 Begin each round every two minutes. Then, take 10 minutes to build up to a heavy front squat double (from the rack). At Home: 10 rounds, every 90 seconds: 3 0x mountain climber 5-10x dumbbell/object power clean –or– standing long jump then, […]
