Saturday, April 6, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: “Fran” for time: 21-15-9 thruster @ 95/65-lbs. pull-up At Home: “Fran” for time: 21-15-9 object thruster –or– (burpee + squat jump) strict pull-up –or– 2x sheet row –or– 2x pushup
Friday, April 5, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: every minute, on-the-minute, for 20 minutes: minutes 1-10: hang power snatch + power snatch minutes 11-20: 2 power clean At Home: every minute, on-the-minute, for 20 minutes: minutes 1-10: object hang power snatch + power snatch –or– (3x explosive pushup + 5x squat jump) minutes […]
Thursday, April 4, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) as many rounds as possible in 20 minutes: 100m farmer’s carry @ 100/70-lbs. 20x dumbbell lunge @ 50/35-lbs. At Home: as many rounds as possible in 20 minutes: 100m object farmer’s carry –or– 15x object power clean –or– 20x plank up down 20x object front rack lunge […]
Wednesday, April 3, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: for time: 60x burpee 45x push jerk @ 135/95-lbs. 30x front squat 15x ring muscle-up At Home: for time: 60x burpee 45x object press –or– pushup 30x front squat 15x strict pulling option
Tuesday, April 2, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: five rounds for time: 200m run 50x double under 21/18 calorie row 18x v-up –or– pike-up At Home: 200m run –or– 60x jumping jack 10x burpee 200m run –or– 25x air squat 18x v-up –or– pike-up
Monday, April 1, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: 10 one-minute rounds; rest exactly one minute between rounds: 2x wall climb 4x deadlift @ 275/205-lbs. max wall ball @ 20/14-lbs., 10/9-ft. target At Home: 10 one-minute rounds; rest exactly30 seconds between rounds: 4x atomic pushup 6x object deadlift –or– pulling option max single-arm object […]
Sunday, March 31, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: three rounds for time: 500m row 15x hang squat clean @ 135/95-lbs. At Home: three rounds for time: 400m run 15x object hang squat clean –or– 25x squat drop
Saturday, March 30, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: for time: 18-15-12-9-6-3 burpee chest-to-bar pull-up dumbbell push press @ 100/70-lbs. At Home: for time: 18-15-12-9-6-3 *burpee pull-up option* object push press –or– staggered grip pushup
Friday, March 29, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: back squat 10-7-5-3-3-3-3 Begin each round every 3.5 minutes. At Home: as many rounds as possible in 14 minutes: 10x object front squat –or– 20x squat 20x step-up –or– lunge 25x air squat
Thursday, March 28, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: five rounds for time: 12x power snatch @ 95/65-lbs. 12x box jump, 30/24″ platform 200m run then, take 10 minutes to build up to a heavy power snatch single. At Home: five rounds for time: 21x object swing –or– no pushup burpee 15x lunge jump […]