Saturday, January 27, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Cindy” as many rounds as possible in 20 minutes: 5x pull-up 10x pushup 15x squat At Home: “Cindy” as many rounds as possible in 20 minutes: 5x pull-up –or– puling option 10x pushup 15x squat
Friday, January 26, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 75-ft. handstand walk 42x wall ball @ 20/14-lbs., 10-ft. 42x weighted sit-up @ 30/20-lbs. 30x wall ball 30x weighted sit-up 18x wall ball 18x weighted sit-up 75-ft. handstand walk At Home: In Gym: for time: 15x (inchworm + pushup) 42x single-arm thruster –or– squat […]
Thursday, January 25, 2024
CrossFit MPH – WOD WOD (Checkmark) Happy Birthday, Coach Mike M.! In Gym: “Brown Out” one round for time: 25x deadlift @ 275/185-lbs. 8x legless rope climb 8x devil’s press @ 100/70-lbs. –rest 90 seconds– one round for time: 25x dumbbell push press @ 100/70-lbs. 8x strict muscle-up 8x devil’s press At Home: “Brown […]
Wednesday, January 24, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 100x double under 100x lunge @ 55/35-lbs. 100x single under crossover 400m medicine ball run @ 20/14-lbs. –or– 600m row 100x double under At Home: for time: 100x lateral jump 100x object walking lunge –or– walking lunge 100x mountain climber 100x object walking lunge […]
Tuesday, January 23, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: back squat 10-10-10-10-10 Begin each round every four minutes. then, three rounds for quality: 10x thruster At Home: five rounds 10 heavy squat –or– 20x squat, 1-second pause in bottom position then, as many rounds as possible in 3 minutes:: thruster –or– (2 squat + 2 […]
Monday, January 22, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: every minute, on-the-minute, for 20 minutes: odd minutes: 3x heavy hang snatch even minutes: 12x burpee At Home: every minute, on-the-minute, for 20 minutes: odd minutes: 3-10x single-arm object snatch –or– 10x squat jump even minutes: 12x burpee
Sunday, January 21, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: five rounds for time: 21x rotational sit-up 12x chest-to-bar pull-up 12x sumo deadlift high-pull @ 95/65-lbs. At Home: five rounds for time: 21x rotational sit-up 12x pull-up –or– pulling option 12x swing –or– pushup
Saturday, January 20, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: in teams of two, for time: 100x burpee + 10 rounds (partners alternate rounds) -10x single-arm dumbbell hang squat clean @ 50/35-lbs. -30x double under + 2000m row *On the burpee, both partners may work at the same time. On the row, only one partner may […]
Friday, January 19, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: three rounds for time: 25x pushup 30-second handstand hold 10x overhead lunge @ 115/75-lbs. 30-second L-sit hold At Home: three rounds for time: 25x pushup 30-second handstand hold –or– 30-second hollow hold 10x object overhead lunge –or– 20x lunge 1-minute v-hold
Thursday, January 18, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: clean and jerk 3-3-3-3-3-3 At Home: double alternating tabata* (16 rounds): lunge jump + atomic pushup then, tabata plank** *1 tabata interval is 20 seconds of work followed by 10 seconds of rest. **tabata plank is 8 rounds of: 20 seconds of plank on the elbows […]