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 […]
Monday, June 24, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: 10 rounds for time: 4x deadlift @ 155/105-lbs. 3x hang power snatch 2x overhead squat At Home: 10 rounds for time: 4x object deadlift 6x single-arm object hang power snatch –or– star jump 4x single-arm overhead lunge –or– front rack lunge –or– 8x lunge
Sunday, June 23, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many rounds as possible in 14 minutes: 10x burpee + pull-up 8x single-arm overhead walking lunge @ 50/35-lbs., right arm 8x single-arm overhead walking lunge, left arm then, 3-4 sets for quality: 10 dumbbell reverse curl 10 dumbbell skull crushers 10 per side: single-arm dumbbell […]
Saturday, June 22, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: every minute, on-the-minute, for 5 minutes: 5 clean and jerk –rest one minute– every minute, on-the-minute, for 5 minutes: 3 clean and jerk –rest one minute– every minute, on-the-minute, for 5 minutes: 1 clean and jerk *All clean and jerk reps are touch-and-go, today. At Home: […]
Friday, June 21, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 20x wall climb 10x rope climb, 15-ft., seated start (heels off ground) 10x wall climb 5x rope climb At Home: 30x (inchworm + 3 pushup) 30x strict pulling option 15x (inchworm + 3 pushup) 15x strict pulling option
Thursday, June 20, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Kelly Brown” five rounds for time: 440m row 10x box jump, 30/24″ platform 10x deadlift @ 275/185-lbs. 10x wall ball @ 30/20-lbs., 10/9-ft. target At Home: “Kelly Brown” five rounds for time: 300m run –or– 15x (sit-up + max vertical jump) 10x lunge jump 10x object […]
Wednesday, June 19, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 30x front squat @ 165/115-lbs. 400m run –or– 500m row 20x front squat 400m run –or– 500m row 10x front squat 400m run –or– 500m row At Home: for time: 30x object front squat –or– 60x air squat 400m run –or– (50x jumping jack […]
Tuesday, June 18, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 150x double under 100x single-arm hang snatch @ 50/35-lbs. 75x burpee 25x strict handstand pushup At Home: for time: 35x burpee 100x single-arm object hang snatch –or– superman 75x burpee 25x atomic pushup
Monday, June 17, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: bench press 10-7-5-3-3-3-3-3 Begin each round every three minutes. then, on a seven-minute clock, complete: 25x strict pull-up 50x air squat max pushup in remaining time At Home: two rounds; rest exactly two minutes between rounds: on a seven-minute clock, complete: 25x pull-up option 50x air […]
Sunday, June 16, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: as many rounds as possible in 15 minutes: 500m row 12x power snatch @ 135/95-lbs. 21x box jump, 24/20″ platform At Home: as many rounds as possible in 15 minutes: 400m run 16x object power snatch –or– MPH-standard burpee 22x lunge jump