Saturday, November 18, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Nancy” five rounds for time: 400m run 15x overhead squat @ 95/65-lbs. At Home: “Nancy at Home” five rounds for time: 400m run –or– 100x mountain climber 20x single-arm overhead lunge –or– 20x lunge jump
Friday, November 17, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: three rounds for time: 12x deadlift @ 315/205-lbs. 21x box jump, 24/20″ platform At Home: three rounds for time: 16x object deadlift –or– pulling option 24x lunge jump
Thursday, November 16, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: five rounds for time: 500m row 15x dumbbell shoulder press @ 70/50-lbs. 30x walking lunge (bodyweight) At Home: five rounds for time: 20x object renegade row –or– (20x bodyweight renegade row + 10x plank up down) 15x object shoulder press –or– atomic pushup 30x walking lunge (bodyweight)
Wednesday, November 15, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 7x rope climb, 15-ft. 200m front rack carry @ 100/70-lbs. 5x rope climb 200m front rack carry 3x rope climb 200m front rack carry 1x rope climb At Home: 21x pull-up option 400m run –or– 3 sets of (20 mountain climber + 10 opposite arm […]
Tuesday, November 14, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: front squat 7-7-5-5-3-3-3 then, 1 minute max front squat at 70% heaviest weight. At Home: as many rounds as possible in 14 minutes: 10x object front squat –or– 20x squat 20x step-up –or– lunge 25x air squat
Monday, November 13, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: in teams of two, as far as possible in 18 minutes, calling time if finished: 30x clean and jerk @ 135/95-lbs. 15x synchro burpee 30x thruster @ 95/65-lbs. 60x chest-to-bar pull-up 30x thruster 15x synchro burpee 30x power snatch @ 135/95-lbs. *Only one partner may work at […]
Sunday, November 12, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: for total repetitions: 4 minutes: max row (calories) 1 minute: max swing @ 55/35-lbs. 1 minute: max strict ring dip 2 minutes: max swing @ 55/35-lbs. 2 minutes: max strict ring dip 3 minutes: max swing @ 55/35-lbs. 3 minutes: max strict ring dip then, three sets: […]
Saturday, November 11, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many rounds as possible in 15 minutes: 200m run 25-ft. handstand walk OR 3x wall climb 7x strict toes-to-bar **Add an additional 25-ft. handstand walk or 3x wall climb for every additional round. At Home: as many rounds as possible in 15 minutes: 200m run 3x […]
Friday, November 10, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Chad 1000x” With a 20-inch box and up to 45/35-lbs.: Option #1: -40-minute AMRAP of step-ups -Team of two, one person works at a time -Partners accrue reps together, stopping at 1000 reps Option #2: -50-minute AMRAP of step-ups -Team of two, one person works at a […]
Thursday, November 9, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: bench press 5-5-5-5-5 *Begin each round every three minutes. then, superset: dumbbell shoulder press 10-10-10 dumbbell bent-over row 10-10-10 At Home: 10-minutes, every minute, on-the-minute: 10-15x pushup (deficit if possible) then, superset: object shoulder press (or atomic pushup) 10-10-10 object bent-over row (or 90-second plank hold) 10-10-10