Thursday, July 4, 2024
CrossFit MPH – WOD WOD (Checkmark) Closed – July 4th Holiday
Wednesday, July 3, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: every minute, on-the-minute, for 18 minutes: minute 1: 20x swing @ 55/35-lbs. minute 2: 15/12 calorie row minute 3: 5x strict pull-up + 10x pushup + 15x air squat At Home: every minute, on-the-minute, for 18 minutes: minute 1: 16x single-arm object snatch –or– star jump […]
Tuesday, July 2, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: 3 power clean + 5 front squat 1-1-1-1-1-1-1 Begin each round every 3.5 minutes. At Home: five rounds, every 2.5 minutes: 50x mountain climber 5-10x dumbbell/object power clean –or– standing long jump five rounds, every 2 minutes: 20x front squat –or– 50x air squat – both […]
Monday, July 1, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: four rounds for time: 21x push press @ 115/75-lbs. 200m weighted med ball run @ 20/14-lbs. At Home: four rounds for time: 21x object single-arm object push press –or– 21x staggered grip pushup 300m run –or– (50x jumping jack + 80x high knees)
Sunday, June 30, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many rounds as possible in 10 minutes: 5x chest-to-bar pull-up 10x wall ball @ 20/14-lbs., 10/9-ft. target then, three rounds for quality: 3-5 strict muscle-up option 1-minute farmer’s hold @ 110/70-lbs. –rest one minute– At Home: as many rounds as possible in 10 minutes: 7x […]
Saturday, June 29, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: five rounds for time: 60x double under 200m run 10x strict ring dip At Home: five rounds for time: 60x lateral hop 200m run 10x dip option
Friday, June 28, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 70x box step-up, 24/20″ platform @ 50/35-lbs. 65x front squat @ 95/65-lbs. 60x weighted sit-up @ 50/35-lbs. 55x thruster @ 95/65-lbs. At Home: for time: 70x object lunge –or– 80x lunge 65x object front squat –or– squat jump 60x weighted sit-up –or– rotational sit-up […]
Thursday, June 27, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: power clean 2-2-2-2-2-2-2 Begin each round every two minutes. then, as many repetitions as possible in 3 minutes: power clean @ 50% of your heaviest power clean for the day At Home: 10 rounds, every 90 seconds: 30x mountain climber 5-10x dumbbell/object power clean –or– standing […]
Wednesday, June 26, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 21-15-9-15-21 push jerk @ 115/75-lbs. burpee then, take 10 minutes to build up to a heavy push jerk single. At Home: for time: 21-15-9-15-21 object push press –or– atomic pushup burpee
Tuesday, June 25, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many rounds as possible in 20 minutes: 20x knees-to-elbows 20x box jump, 24/20″ platform 500m row then, three rounds for quality: 10-15 barbell upright row 10-15 barbell bent-over row 10-15 dumbbell reverse flyes At Home: as many rounds as possible in 20 minutes: 20x pike-up […]