Friday, December 8, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 11-10-9-8-7-6-5-4-3-2-1 single-arm snatch, left @ 55/35-lbs. single-arm snatch, right burpee box jump over, 24/20″ platform At Home: for time: 10-9-8-7-6-5-4-3-2-1 object single-arm snatch, left –or– (sit-up + max vertical jump) object single-arm snatch, right –or– pushup lateral burpee
Thursday, December 7, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: push jerk 5-5-5-5-5 Begin each round every three minutes. then, as many rounds as possible in 6 minutes: 3x wall climb 20-second hollow hold At Home: five rounds for quality: 7-10x heavy strict dumbbell shoulder press –or– atomic pushup 10-20x v-up/pike-up 20x hollow rock
Wednesday, December 6, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: deadlift 3-3-3-3-3-3 *Between each round, run 200m. Begin each round every 3.5 minutes. At Home: five rounds, begin each round every 4 minutes. 5-10x heavy deadlift –or– 5-10x devil’s press –or– 5-10x (burpee + tuck jump) 200m run –or– (10x alternate arm/alternate leg pike-up + 20x […]
Tuesday, December 5, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: five rounds for time: 10x thruster @ 115/75-lbs. 10x toes-to-bar At Home: five rounds for time: 10x object cluster –or– (10x squat jump + 10 explosive pushup) 10x virtual toes-to-bar
Monday, December 4, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: for max reps: 5 minutes: max calorie row 5 minutes: max burpee –1 minute rest– 4 minutes: max calorie row 4 minutes: max burpee –1 minute rest– 3 minutes: max calorie row 3 minutes: max burpee At Home: two rounds, for max reps: 2 minutes: max […]
Sunday, December 3, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: four rounds for time: 40x double under 20x wall ball @ 20/14-lbs. 10-ft. 10x dumbbell snatch @ 70/55-lbs. (alternating, total) At Home: four rounds for time: 40x lateral hop 20x single-arm object thruster –or– squat drop 10x object snatch –or– 30x groiner
Saturday, December 2, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: on a 25-minute clock row 2000m –or– run 1.5 miles in remaining time, as many rounds as possible: 10x pushup 20x lunge 30x sit-up At Home: on a 25-minute clock run 1.5 miles in remaining time, as many rounds as possible: 10x pushup 20x lunge 30x […]
Friday, December 1, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: seven 90-second rounds: 3x thruster @ 185/125-lbs. 6x box jump, 24/20″ platform max bar muscle-up –or– pull-up option in remaining time Rest exactly 90 seconds between rounds. At Home: seven 90-second rounds: 5x heavy object thruster –or– 10x squat jump 8x lunge jump max strict pull-up […]
Thursday, November 30, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: five rounds for time: 400m run 21x sumo deadlift high-pull @ 95/65-lbs. At Home: five rounds for time: 400m run –or– (50x high knees + 10x plank up down) 21x object sumo deadlift high-pull –or– 15-21x (pushup + 2 bodyweight renegade row)
Wednesday, November 29, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: back squat 5-5-3-3-1-1-1 1 ¼ back squat 12-12-12 At Home: five rounds, beginning every three minutes: 1 minute plank hold 20x object squat, 1-second pause at bottom –or– 40x squat, 1-second pause at bottom 20x object single-arm overhead lunge –or– lunge