Tuesday, August 13, 2024
In Gym: back squat 7-7-7-7-7Begin each round every 3.5 minutes.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, three rounds for quality: […]
Monday, August 12, 2024
In Gym: every minute, on-the-minute, for 10 minutes 2 hang snatch then, four rounds for max reps: 1 minute: max rope climb, 15-ft. 1 minute: max hang power snatch @ 95/65-lbs. —1 minute rest– This workout is scored by the total hang power snatches completed, as well as the total rope climbs completed At Home: […]
Sunday, August 11, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: four rounds for max repetitions: 1 minute: plank hold 1 minute: max box step-up @ 50/35-lbs., 24/20″ platform 1 minute: max deadlift @ 225/155-lbs. –no rest between rounds– At Home: four rounds for max repetitions: 1 minute: plank hold 1 minute: max object lunge –or– lunge […]
Saturday, August 10, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many rounds as possible in 18 minutes: 12x wall ball @ 20/14-lbs., 10/9-ft. target 10x calories on any machine (row, bike, ski) 8x strict ring dip At Home: as many rounds as possible in 18 minutes: 12x single-arm object thruster –or– 12x squat jump 200m […]
Friday, August 9, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many rounds as possible in 10 minutes: 5x power clean @ 155/105-lbs. 10x toes-to-bar then, take 10 minutes to build up to a heavy power clean single. At Home: as many rounds as possible in 10 minutes: 5x object power clean –or– (10x superman + […]
Thursday, August 8, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: in teams of two, five rounds for time: 100x double under *both athletes may work at the same time* 50x burpee *both athletes may work at the same time* 400m medicine ball run @ 20/14-lbs. *each partner runs 200m* 30x single-leg squat –or– 60x walking lunge […]
Wednesday, August 7, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: five rounds, every 2 minutes: 1x shoulder press five rounds, every 2 minutes: 3x push press five rounds, every 2 minutes: 5x push jerk At Home: 5 rounds, every 90 seconds: 5-10 dumbbell/object shoulder press –or– 5-10 atomic pushup 5 rounds, every 90 seconds: 5-10 dumbbell/object […]
Tuesday, August 6, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: 100-calorie row 100x box jump over 1000m run At Home: 80x burpee 120x squat jump 1000m run –or– 80x (sit-up + max vertical jump)
Monday, August 5, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: three rounds for time: 20x chest-to-bar pull-up 10x overhead squat @ 185/125-lbs. At Home: three rounds for time: 20x pulling option 20-30x single-arm overhead lunge –or– 30-50x lunge
Sunday, August 4, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: bench press 7-7-5-5-3-3-1-1 then, four-round superset; rest between rounds: 10x weighted deficit pushup 10x dumbbell lateral raise 10x barbell bent-over row At Home: five sets; rest amply between sets: 15-20x pushup 10x object shoulder press 10x object push press 10x object bent-over row –or– 15x strict […]