Tuesday, February 6, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: front squat 3-3-3-3-3-3 then, 2-3 rounds for quality: 1-minute weighted plank hold 15 per side: weighted side bend 15 per side: medicine ball russian twist throw At Home: as many rounds as possible in 14 minutes: 10x object front squat –or– 20x squat 20x […]
Monday, February 5, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: “21.2”/”17.1″ for time: 10-20-30-40-50 dumbbell snatch @ 50/35-lb. dumbbell After each set, complete 15x ( burpee + box jump-over ), 24/20″ platform *There is a 20-minute time cap to this workout. At Home: 10-20-30-40-50 dumbbell/object snatch –or– strict sit-up After each set, complete 15x […]
Sunday, February 4, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many repetitions as possible: 3:00 true strict bodyrow 1:30 sit-up 3:00 pushup 1:30 tuck-up 3:00 overhead squat @ 75/55-lbs. 1:30 v-up At Home: as many repetitions as possible: 3:00 pulling option (horizontal preferred) 1:30 sit-up 3:00 pushup 1:30 tuck-up 3:00 single-arm object overhead squat –or– […]
Saturday, February 3, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) TURBO SATURDAY 1: “Heavy Clean and Jerk” In 12 minutes, build up to a heavy 1 rep max clean and jerk. 2: “3 + 5 = Alive” as many rounds as possible in nine minutes: 3x clean and jerk @ 135/95-lbs. 5x toes-to-bar 3: “Bells & […]
Friday, February 2, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: practice ring muscle-ups for 15 minutes. OR five sets; rest amply between sets 1-7x ring muscle-up then, as many rounds as possible in 12 minutes: 10x wall climb 50x box jump, 24/20″ platform 25x ring dip At Home: then, as many rounds as possible in 15 […]
Thursday, February 1, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: as far as possible in 20 minutes: 400m run –or– 450m row 25x double under 400m run –or– 450m row 50x double under 400m run –or– 450m row 75x double under 400m run –or– 450m row 100x double under 400m run –or– 450m row […]
Wednesday, January 31, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: five rounds for time: 20x push press @ 75/55-lbs. 20x front rack lunge (in place) then, build up to a heavy push press double in 10 minutes (from the rack). At Home: five rounds for time: 20x object push press –or— pushup 20x front rack lunge […]
Tuesday, January 30, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 30-20-10 burpee chest-to-bar pull-up dumbbell snatch @ 50/35-lbs. (alternating, total) At Home: for time: 30-20-10 burpee pulling option single-arm object snatch –or– standing long jump
Monday, January 29, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: 2 hang clean + 2 front squat 1-1-1-1-1-1-1-1 Begin each round every two minutes. At Home: five two-minute rounds; rest one minute between rounds: 5x object devil’s press –or– 7x burpee 5x front squat –or– 10x squat max air squat in remaining time
Sunday, January 28, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: ten rounds: one minute farmer’s hold @ 110/70-lbs. one minute max calorie row — one minute rest– At Home: complete as many rounds as possible in 15 minutes: 5x (inchworm + pushup) 10x dumbbell/object deadlift –or– single-leg romanian deadlift 15x sit-up