Monday, December 18, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: 7 rounds for time: 10x back squat @ 155/105-lbs.* 10x toes-to-bar *Bar is pulled from the ground. At Home: seven rounds for time: 10x object hang power clean –or– burpee 10x virtual toes-to-bar
Sunday, December 17, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: in a 14-minute window, complete: 30x squat snatch @ 95/65-lbs. 40x push press 50x overhead squat @ 96/65-lbs. -max burpee in remaining time At Home: in a 14-minute window, complete: 30x object single-arm snatch –or– swing –or– 30x standing long jump 40x object push press –or– […]
Saturday, December 16, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Nicolette” as many rounds as possible in 20 minutes: 300m run max strict pull-up –or– max strict ring muscle-up At Home: as many rounds as possible in 20 minutes: 300m run max strict pull-up
Friday, December 15, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: five rounds, rest exactly three minutes between rounds: 10x unbroken bench press @ 165/115-lbs. max pushup At Home: five rounds, rest exactly three minutes between rounds: 1 0x object shoulder press –or– dip option max pushup
Thursday, December 14, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: front squat 10-7-5-3-3-3 *Begin each round every three minutes. then, three sets for quality: 20x lunge jump 10x barbell good morning At Home: five rounds for quality, rest amply between rounds: 15x object squat –or– 20 pause squat jump 90-second wall sit
Wednesday, December 13, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: seven rounds for time: 3x power clean and jerk @ 185/125-lbs. 9x burpee At Home: seven rounds for time: 6x object power clean and jerk –or– 12x atomic pushup 9x burpee
Tuesday, December 12, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: three rounds; each for time: round #1: 100x double under 25-calorie row 75-ft. handstand walk –or– 7x wall climb round #2: 75x double under 20-calorie row 50-ft. handstand walk –or– 5x wall climb round #3: 50x double under 15-calorie row 25-ft. handstand walk –or– 3x wall […]
Monday, December 11, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 40x swing @ 55/35-lbs. 30x box jump, 24/20″ platform 20x ring dip 10x rope climb, 15-ft. 20x ring dip 30x box jump 40x swing At Home: for time: 40x object swing –or– superman 30x tuck jump, squat jump or lunge jump 20x dip option […]
Sunday, December 10, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: three rounds for time: 40x strict sit-up 100-ft. single-arm overhead lunge @ 50/35-lbs. At Home: three rounds for time: 40x strict sit-up 100-ft. single-arm overhead object lunge –or– 150-ft. lunge
Saturday, December 9, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many rounds as possible in 18 minutes: 10x pull-up 10x front squat @ 135/95-lbs. 200m medicine ball run At Home: as many rounds as possible in 18 minutes: 10x dip option 10x object front squat –or– 40x air squat 200m run –or– 50x lateral hop