Sunday, January 7, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: three rounds for time: 400m run –or– 500m row 40x pushup 20x front rack lunge @ 115/75-lbs. At Home: In Gym: three rounds for time: 400m run – 40x pushup 20x object lunge –or– 30x lunge
Saturday, January 6, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: deadlift 5-5-5-5-5 Begin each round every 3.5 minutes. then, for quality: 100x single-leg glute bridge (alternating every 10 reps) 100x superman At Home: two cycles, as many rounds as possible in 6 minutes; rest two minutes between cycles: 10x alternate arm/alternate leg pike-up 15x object deadlift […]
Friday, January 5, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: 10-9-8-7-6-5-4-3-2-1 wall climb *After each round, complete 10x wall ball @ 20/14-lbs., 10-ft. target At Home: 10-9-8-7-6-5-4-3-2-1 (inchworm walkout + pushup) *After each round, complete 10x single-arm object thruster –or– lunge jump
Thursday, January 4, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 40x pull-up 50x double under 30x toes-to-bar 50x double under 20x chest-to-bar pull-up 50x double under 10x bar muscle-up 50x double under At Home: for time: 20x pull-up option 50x air squat 30x strict sit-up 50x air squat 20x pull-up option 50x air squat […]
Wednesday, January 3, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: power clean 2-2-2-2-2-2-2-2 then, at 50% heaviest power clean load: 90 seconds of max power cleans At Home: 10 rounds for time: 10x object power clean –or– star jump 10x burpee
Tuesday, January 2, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: five rounds for time: 15x thruster @ 95/65-lbs. 500/450m row At Home: five rounds for time: 15x object thruster –or– (15x squat jump + 10x atomic pushup) 400m run –or– (50x high knees + 50x mountain climbers + 10x lateral hop over barrier)
Monday, January 1, 2023
CrossFit MPH – WOD () WOD (Checkmark) CLOSED – HOLIDAY
Sunday, December 31, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: three rounds for time: 40x single-arm push press @ 70/50-lbs. 80x double under At Home: three rounds for time: 40x object single-arm push press –or– 40x pushup 400m run
Saturday, December 30, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 400m run + 21-15-9 hang power clean @ 165/115-lbs. weighted strict ring dip @ 20/15-lbs. + 400m run *Indoor option: you may replace each 400m run with 25x burpee. At Home: 400m run + 30-20-10 10x object hang power clean .–or– (sit-up + max […]
Friday, December 29, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: five three-minute rounds; rest exactly one minute between rounds: 250/200m row 20x wall ball @ 20/14-lbs. max box jump, 30/24″ platform At Home: five three-minute rounds; rest exactly one minute between rounds: 200m run –or– 15x no pushup burpee 20x single-arm thruster –or– squat jump max […]