Monday, May 6, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: complete 10 one-minute rounds; rest exactly one minute between rounds: 6x box jump, 24/20″ platform 7x burpee max dumbbell hang power clean @ 100/70-lbs. At Home: complete 10 one-minute rounds; rest exactly one minute between rounds: 6x star jump 7x burpee max object hang […]
Sunday, May 5, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: three rounds for time: 10x ring muscle-up 25x wall ball @ 20/14-lbs., 10/9-ft. target At Home: three rounds for time: 20x pull-up option 25x single-arm thruster –or– 25x squat jump
Saturday, May 4, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: “CrossFit Total” back squat, 1 repetition shoulder press, 1 repetition deadlift, 1 repetition At Home: four minutes: max dumbbell/object front squat –or– squat jump –rest two minutes– four minutes: max dumbbell/object push press –or– dip option –rest two minutes– four minutes: max dumbbell/object deadlift […]
Friday, May 3, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: for time: 150-ft. handstand walk –or– 15x wall climb 800m run 150x double under 800m run At Home: for time: 25x (inchworm + pushup) 800m run –or– 40x burpee 100x mountain climber 50x plank up down 800m run –or– 40x burpee
Thursday, May 2, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: as many rounds as possible in 15 minutes: 11x burpee box jump over, 24/20″ platform 100m farmer’s carry @ 110/70-lbs. At Home: as many rounds as possible in 15 minutes: 11x (lateral burpee + air squat) 200m run –or– (10x [object] renegade row + […]
Wednesday, May 1, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: 2 hang power clean + 2 hang squat clean 1-1-1-1-1-1-1 Begin each round every 2.5 minutes. At Home: two cycles; as many rounds as possible in five minutes: 2x object power clean –or– plank up down 5x object front squat –or– 10x squat 10x […]
Tuesday, April 30, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: for time: 50x strict ring dip 50x strict sit-up 50x strict pull-up 50x single-arm push press @ 50/35-lbs. 50x single-arm overhead lunge At Home: for time: 50x strict dip option 50x strict pull-up 50x strict pull-up option 50x single-arm object push press –or– staggered […]
Monday, April 29, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: four rounds; as many repetitions as possible: 1 minute: power snatch @ 135/85-lbs. 1 minute: row 1 minute: dumbbell box step-ups, 24/20″ platform @ 100/70-lbs. At Home: four rounds; as many repetitions as possible: 1 minute: object power snatch –or– star jump 1 minute: […]
Sunday, April 28, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: as many rounds as possible in 15 minutes: 20x front squat @ 115/75-lbs. 15x burpee 12x toes-to-bar At Home: as many rounds as possible in 15 minutes: 20x object front squat –or– 40x air squat 15x burpee 12x rotational sit-up
Saturday, April 27, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: deadlift 2-2-2-2-2-2 Begin each round every three minutes. then, for time: run one mile At Home: Complete two eight-minute rounds, resting exactly two minutes between rounds, of: 10x object deadlift –or– strict sit-up 12x superman 1-minute plank hold then, for time: run one mile