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, […]
Sunday, February 25, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: for time: 50-40-30-20-10 air squat 5-10-15-20-25 push jerk @ 135/95-lbs. At Home: for time: 50-40-30-20-10 air squat 5-10-15-20-25 object push press –or– atomic pushup
Saturday, February 24, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: three rounds for time: 400m run 21x burpee pull-up 21x box jump over, 24/20″ platform At Home: three rounds for time: 400m run 21x burpee pull-up –or– 33x burpee 21x tuck jump –or– lunge jump –or– squat jump
Friday, February 23, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: five heavy sets; begin each round every five minutes: 21 unbroken deadlift then, three sets for quality: 10 barbell roll out 10 barbell curl 10 barbell upright row At Home: five heavy sets; begin each round every five minutes: 21 unbroken deadlift –or– (20x glute […]
Thursday, February 22, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: five rounds for time: 25x wall ball @ 20/14-lbs., 10/9-ft. target 7x wall climb At Home: five rounds for time: 400m run –or– 25x single-arm thruster 7x wall climb –or– 12x atomic pushup
Wednesday, February 21, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: weighted ring dip 5-5-5-5-5 then, for total time across all five rounds: at 0:00, complete row 25 calories + 25 pushup at 5:00, complete row 20 calories + 20 pushup at 9:00, complete row 15 calories + 15 pushup at 12:00, complete row 10 calories […]
Tuesday, February 20, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: 3 power snatch + 3 overhead squat 1-1-1-1-1-1 then, take 10 minutes to build up to a heavy front squat single for the day (from the rack). At Home: five rounds, every 2.5 minutes: 50x mountain climber 6-10x object power snatch –or– standing long jump […]
Monday, February 19, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: 4x three-minute rounds; rest exactly two minutes between rounds: 75x double under 25x burpee max pull-up in remaining time At Home: 4x three-minute rounds; rest exactly two minutes between rounds: 75x high knees (rd 1); lateral hops (rd 2); mountain climbers (rd 3) 25x burpee […]
Sunday, February 18, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: for time: 50x deadlift @ 225/155-lbs. 100x sit-up 150/120-calorie row At Home: for time: 75x object object deadlift –or– 100x atomic pushup 100x sit-up 1.5-mile run
Saturday, February 17, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: in teams of two, as many rounds as possible in 20 minutes: 200m farmer’s carry @ 110/70-lbs. 30x burpee 30x kettlebell goblet squat @ 55/35-lbs. *Each partner completes half the farmers carry each round, and partners may work at the same time on the […]
