Friday, February 16, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) Happy birthday, Coach Mike L.! In Gym: “Be Like Mike” two rounds for time: 16x hang squat snatch @ ½ bodyweight 19x chest-to-bar pull-up 90x dumbbell front rack walking lunge @ 45/35-lb db. (hold anywhere on the shoulders or above) At Home: “Be Like Mike” two rounds […]
Thursday, February 15, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: push jerk 3-3-3-3-3-3 strict handstand pushup option 3-3-3-3-3-3 At Home: 5 rounds, every 90 seconds: 5-10 dumbbell/object shoulder press –or– 5-10 atomic pushup 5 rounds, every 90 seconds: 5-10 dumbbell/object push press –or– 6-10 staggered grip pushup 5 rounds, every 90 seconds: 5-10 dumbbell/object push […]
Wednesday, February 14, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: five rounds for time: 10x squat clean @ 135/95-lbs. 60x double under At Home: five rounds for time: 10x object squat clean –or– 20x drop squat 60x lateral hop (rds 1, 3, 5) /100x high knees (rds 2, 4)
Tuesday, February 13, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: 10x 2-minute rounds: odd rounds: 6x ring muscle-up even rounds: max shuttle run, 50-ft. –or– max burpee At Home: 10x 2-minute rounds: odd rounds: 6-10x challenging upper body pull even rounds: max run –or– max burpee
Monday, February 12, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: “Fight Gone Bad!” three rounds for max reps: 1 minute: wall ball @ 20/14-lbs. (reps) 1 minute: sumo deadlift high-pull @ 75/55-lbs. (reps) 1 minute: box jump, 20″ platform (reps) 1 minute: push press @ 75/55-lbs. (reps) 1 minute: row (calories) 1 minute: rest […]
Sunday, February 11, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: five rounds for time: 20x box step-up @ 50/35-lbs., 24/20″ platform 12x toes-to-bar 24x pushup –or– weighted pushup @ 25/15-lbs. At Home: five rounds for time: 20x object step-up/lunge –or– 24x lunge 12x virtual toes-to-bar 24x pushup
Saturday, February 10, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: as many rounds as possible in 20 minutes: 12x single-leg squat (alternating, total) 18x swing @ 53/35-lbs. 36x double under At Home: as many rounds as possible in 20 minutes: 12x single-leg squat –or– walking lunge 18x object swing –or– 15x superman. 200m run
Friday, February 9, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: for time: 12x squat clean thruster @ 135/95-lbs. 400m run –or– 500m row 9x squat clean thruster 400m run –or– 500m row 6x squat clean thruster 400m run –or– 500m row At Home: for time: 12x object squat clean thruster 400m run –or– (75x […]
Thursday, February 8, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: bench press 5-5-5-5-5 then, every minute, on-the-minute, for 10 minutes: odd minutes: 5x strict or weighted ring dip even minutes: 5x strict or weighted pull-up At Home: every minute, on-the-minute, for 24 minutes: 1 minutes: 5-10x dip option 2 minutes: 6-9x weighted renegade row […]
Wednesday, February 7, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: four rounds for time: 21x deadlift @ 185/125-lbs. 3x rope climb then, three rounds for quality: 8 per side: barbell suitcase deadlift 10 per side: single-arm ring row At Home: four rounds for time: 21x object deadlift 12x strict pull-up option