Categorized as: workout of the day

Tuesday, February 7, 2023

In Gym:
in a 15-minute window:
27-21-15-9
handstand pushup
toes-to-bar
in remaining time, complete as many pushups as possible.

At Home:
in a 15-minute window:
27-21-15-9
atomic pushup
virtual toes-to-bar
in remaining time, complete as many pushups as possible.

Monday, February 6, 2023

CrossFit MPH – WOD

WOD (No Measure)

In Gym:
for time:
100x double under
400m run/row
30x power clean @ 155/105-lbs.
400m run/row
100x double under

At Home:
for time:
100x lateral jump
400m run –or– 30x no pushup burpee
30x object power clean –or– 50x touch ground to jump overhead
400m run –or– 30x no pushup burpee
200x high knees

Sunday, February 5, 2023

In Gym:
for time:
150x wall ball @ 20/14-lbs., 10-ft. target

At the 0:00, and at the top of every two minutes, complete 7x burpee before moving to the wall ball.

At Home:
for time:
150x object thruster –or– 150x squat jump

At the 0:00, and at the top of every two minutes, complete 7x burpee before moving to the thruster.

Saturday, February 4, 2023

CrossFit MPH – WOD

WOD (No Measure)

In Gym:
five rounds for time:
12x hang power snatch @ 95/65-lbs.
12x push press
12x box step-up and over @ 50/35-lbs., 24/20″ platform

At Home:
five rounds for time:
12x object hang power snatch –or– 12x plank up down
12x atomic pushup
12x lunge jump

Friday, February 3, 2023

CrossFit MPH – WOD

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WOD (No Measure)

In Gym:
deadlift
3-3-3-3-3

Begin each round every 3.5 minutes.

then, three two-minute rounds; rest exactly two minutes between rounds:
10x devil’s press @ 45/35-lb. plate
max double under

At Home:
two cycles, as many rounds as possible in 6 minutes; rest two minutes between cycles:
5x devil’s press –or– 10x alternate arm and leg pike-up
10x object deadlift –or– (burpee + tuck jump)
20x mountain climber

Thursday, February 2, 2023

In Gym:
every minute, on-the-minute, for 14 minutes:
even minutes: 5x weighted strict pull-up
odd minutes: max single leg squat (alternating, total)

then, for time:
400m farmer’s carry @ 100/70-lbs.

At Home:
every minute, on the minute, for 16 minutes:
odd minutes: 6-12x pulling option
even minutes: 10-20x front rack lunge –or– lunge

Wednesday, February 1, 2023

In Gym:
shoulder press
3-3-3-3-3

Begin each round every three minutes. After each round, complete a 30-second L/N/ring support hold.

bench press
3-3-3-3-3

Begin each round every three minutes. After each round, complete 15x barbell bent-over row.

At Home:
every minute, on the minute, for 20 minutes:
minute 1: 5-15 staggered grip pushup
minute 2: v-hold
minute 3: 5-15 dumbbell push press –or– atomic pushup
minute 4: 5-15 bent-over row –or– corners

Tuesday, January 31, 2023

CrossFit MPH – WOD

WOD (No Measure)

In Gym:
back squat
3-3-3-3-3

Begin each round every four minutes.

then, as many rounds as possible in seven minutes:
20x step-up, 24/20″ platform @ 50/35-lbs.
25x air squat

At Home:
as many rounds as possible in 15 minutes:
10x object front squat –or– 20x squat
20x step-up –or– lunge
25x air squat

Monday, January 30, 2023

In Gym:
as many rounds as possible in 20 minutes:
4x Turkish get-up @ 50/35-lbs.
10x dumbbell snatch @ 50/35-lbs.
14/11 calorie row

At Home:
as many rounds as possible in 20 minutes:
4x object Turkish get-up –or– 8x bodyweight Turkish get-up
10x object snatch –or– (touch ground + jump and reach overhead)
150m run –or– (30x high knees + 50x mountain climbers)

Sunday, January 29, 2023

CrossFit MPH – WOD

WOD (No Measure)

In Gym:
three rounds for time:
18x shoulder-to-overhead @ 135/95-lbs.
18x (burpee + pull-up)

At Home:
three rounds for time:
18x object shoulder-to-overhead –or– atomic pushup
18x (burpee + pull-up) –or– 30x burpee