Wednesday, January 17, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: 21-18-15-12-9-6-3 calorie row box jump, 30/24″ platform then, three rounds for quality: 10x strict pull-up –or– weighted strict pull-up 3x turkish get-up, right 3x turkish get-up, left At Home: 21-18-15-12-9-6-3 (pushup + renegade row) (sit-up + max vertical jump) then, three rounds for quality: 10x strict […]
Tuesday, January 16, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Chaos” as many rounds as possible in seven minutes: 10x thruster @ 95/65-lbs. 10x lateral burpee Then, take 10 minutes to build up to a heavy two-rep max thruster (from the floor). At Home: “Chaos At Home” as many rounds as possible in 10 minutes: 10x […]
Monday, January 15, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: four rounds for time: 400m run –or– 500m row 15x strict ring dip 15x deadlift @ 205/135-lbs. At Home: four rounds for time: 400m run –or– 25x burpee 15-20x dip option 15x object deadlift –or– pulling option
Sunday, January 14, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many rounds as possible in 15 minutes: 10x push press @ 95/65-lbs. 10x toes-to-bar 10x box jump, 24/20″ platform At Home: as many rounds as possible in 15 minutes: 10x object push press –or– decline pushup 10x virtual toes-to-bar 10x tuck jump
Saturday, January 13, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: two rounds for time: 50x dumbbell snatch @ 50/35-lbs (alternating, total) 50x wall ball @ 20/14-lbs., 10/9-ft. target At Home: two rounds for time: 50x object snatch –or– pulling option 50x single-arm thruster –or– lunge jump
Friday, January 12, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: three rounds for time: 21x burpee 100x double under 9x wall climb At Home: three rounds for time: 21x burpee 50x lateral hop 50x forward-backward hop 9x (inchworm + 2 pushup)
Thursday, January 11, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: bench press 5-5-5-5-5 then, four-round superset; rest between rounds: 10x heavy barbell shoulder press 10x dumbbell lateral raise 10x barbell bent-over row At Home: five sets; rest amply between sets: 15-20x pushup 10x object shoulder press 10x object push press 10x object bent-over row –or– 15x […]
Wednesday, January 10, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 2000m row 50x single-leg squat (alternating, total) 30x overhead squat @ 135/95-lbs. At Home: In Gym: for time: 1-mile run –or– (50x plank up down + 60x burpee) 60x object lunge –or– 100x lunge 40x object front squat –or– 40x squat jump
Tuesday, January 9, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: Happy (Belated) Birthday Coach Sarah! “What The Heck, Salbec!” as many rounds as possible in 20 minutes: 12x power clean @ 115/75-lbs. 27x v-up 12x handstand pushup 27x swing @ 55/35-lbs. At Home: “What The Heck, Salbec!” as many rounds as possible in 20 minutes: 12x […]
Monday, January 8, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: seven rounds for time: 6x strict pull-up 10x dumbbell front squat @ 110/70-lbs. then, build to a heavy front squat double in 10 minutes (from the rack). At Home: eight rounds for time: 6x strict pull-up –or– pulling option 10x object front squat –or– 20x squat