Saturday, June 15, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: for time: 27-21-15-9 thruster @ 95/65-lbs. burpee At Home: for time: 27-21-15-9 object thruster –or– squat jump burpee
Friday, June 14, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: for time: 5x legless rope climb, 15-ft. 400m run 10x rope climb 1000m row 15x strict chest-to-bar pull-up 400m run 20x strict pull-up At Home: for time: 10x strict pulling option #1 400m run –or– 25x burpee 10x strict pulling option #2 400m run […]
Thursday, June 13, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: three rounds for time: 40x swing @ 55/35-lbs. 40x lunge @ 55/35-lbs. 40x pushup At Home: three rounds for time: 40x object swing –or– strict sit-up 40x object lunge –or– 60x lunge 40x pushup
Wednesday, June 12, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: as many rounds as possible in 10 minutes: 5x toes-to-bar 6x single-arm dumbbell push press @ 70/55-lbs. then, take 10 minutes to build up to a heavy push jerk double (from the rack). At Home: as many rounds as possible in 13 minutes: 5x […]
Tuesday, June 11, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: front squat 3-3-3-3-3-3-3 Begin each round every three minutes. then, three rounds for quality: 30-second L-sit / N-sit hold 3-5 Turkish get-up/side At Home: five 3 -minute rounds; rest exactly one minute between rounds: 10 heavy object squat –or– 20-25x squat 10 pause squat […]
Monday, June 10, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: for time: 100x double under 40x handstand pushup 30x hang power clean @ 155/105-lbs. 40x handstand pushup 100x double under At Home: for time: 200x high knees 40x atomic pushup 30x object hang power clean –or– 50x star jump 40x atomic pushup 200x high […]
Sunday, June 9, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: for time: 20-18-16-14-12-10-8-6-4-2 wall ball @ 20/14-lbs., 10/9-ft. target 10-9-8-7-6-5-4-3-2-1 deadlift @ 225/155-lbs. At Home: 20-18-16-14-12-10-8-6-4-2 object single-arm thruster –or– squat jump 10-9-8-7-6-5-4-3-2-1 object deadlift –or– 3x glute bridge
Saturday, June 8, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: five rounds for time: 3x bar muscle-up –or– 3-6x pull-up option 200m run @ 20/14-lbs. 20x step-up @ 50/35-lbs., 24/20″ platform At Home: five rounds for time: 3-6x pull-up option 300m run 20x object step-up –or– object lunge –or– 30x bodyweight lunge
Friday, June 7, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: snatch balance 2-2-2-2-2-2 Begin each round every 2 minutes. overhead squat 2-2-2-2-2 Begin each round every 2 minutes. At Home: six rounds: 45 seconds max dumbbell/object power clean –or– max squat –45 seconds rest– six rounds: 45 seconds max single-arm power snatch *switch arms […]
Thursday, June 6, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: every minute, on-the-minute, for 13 minutes: 5-10x strict ring dip 15x swing @ 55/35-lbs. At Home: In Gym: every minute, on-the-minute, for 13 minutes: 5-10x dip option 15x object swing –or– 20x superman