Sunday, July 14, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: five rounds for time: 15x thruster @ 75/55-lbs. 15/12-calorie row 50m farmer’s carry @ 100/70-lbs. At Home: five rounds for time: 25x object single-arm thruster –or– squat jump 400m run
Saturday, July 13, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Nate” as many rounds as possible in 20 minutes: 2x ring muscle-up 4x handstand pushup 8x swing @ 70/55-lbs. At Home: “Nate” as many rounds as possible in 20 minutes: 2-4x strict pull-up option 4x atomic pushup 8x object swing –or– 16x hollow rock
Friday, July 12, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: three rounds for time: 400m run 100x double under 10x front squat @ 225/155-lbs. At Home: three rounds for time: 400m run –or– 25x (sit-up + max vertical jump) 100x lateral hop 10-15x heavy object front squat –or– 50x air squat
Thursday, July 11, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: row as many meters as possible in 16 minutes*. *At the top of all even minutes, perform 10 burpees. At Home: as many rounds as possible in 15 minutes: 200m run –or– 12x burpee 30x air squat
Wednesday, July 10, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: bench press 5-5-5-5-5-5 Begin each round every three minutes. then, as many rounds as possible in 8 minutes: 20x walking lunge 12x dumbbell push press @ 100/70-lbs. At Home: as many rounds as possible in 15 minutes: 20x walking lunge 20x object push press –or– atomic […]
Tuesday, July 9, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 21-15-9 hang power snatch @ 115/75-lbs. pull-up box jump, 24/20″ platform At Home for time: 21-15-9 2x object single-arm snatch –or– 3x superman pull-up option 2x lunge jump
Monday, July 8, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: back squat 5-5-5-5-5-5 Begin each round every four minutes. then, “Ab Domination” four rounds for quality: 10-15x straddle v-up 20-30x hollow rock 15x barbell good morning @ 95/65-lbs. At Home: four rounds, rest amply between rounds: 10-16x Bulgarian split squat –or– reverse lunge 10x dumbbell/object squat […]
Sunday, July 7, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: On a running clock at 0:00, complete: 15-12-9-6-3 toes-to-bar overhead lunge @ 115/75-lbs. at 0:12, complete: 18-15-12-9-6-3 wall ball @ 20/14-lbs., 10/9-ft. burpee At Home: On a running clock at 0:00, complete: 15-12-9-6-3 pike-up object single-arm overhead lunge –or– 2x lunge at 0:12, complete: 18-15-12-9-6-3 single-arm […]
Saturday, July 6, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many rounds as possible in 12 minutes: 15x deadlift @ 135/95-lbs. 10x push jerk 5x strict handstand pushup At Home: as many rounds as possible in 12 minutes: 15x object deadlift –or– pulling option 10x object push press –or– atomic pushup 5-10x atomic pushup
Friday, July 5, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 400m run 15x box jump, 30/24″ platform 400m run 20x box jump, 24/20″platform 400m run 25x box jump, 20″ platform 400m run At Home: for time: 400m run –or– (30x no pushup burpee) 20x lunge jump 400m run –or– (30x no pushup burpee) 40x […]