CrossFit MPH – WOD

WOD (No Measure)

In Gym:
front squat
5-5-5-5-5-5

Begin each round every 3 minutes.

then, 2-3 sets for quality:
10x (1 1/4 front squat)
20x suitcase deadlift

At Home:
three rounds for max reps:
in a 2.5 minute window, complete a 200m run (or 100x jumping jack) followed by as many front squats or squats as possible
–rest one minute between rounds–

then, two rounds for quality:
10x (1 1/4 front squat), with object or pause
20x suitcase deadlift –or– 1 minute plank hold

CrossFit MPH – WOD

WOD (No Measure)

In Gym:
for time:
4-8-12-16
devil’s press @ 100/70-lbs.
2x toes-to-bar

At Home:
for time:
4-8-12-16
object devil’s press –or– 2x burpee
2x virtual toes-to-bar

In Gym:
three rounds for time:
30x wall ball @ 20/14-lbs., 10-ft. target
40x lunge jump
400m medicine ball run

At Home:
three rounds for time:
30x single-arm thruster –or– squat drop
40x lunge jump
600m run

In Gym:
deadlift
2-2-2-2-2-2-2

*Begin each set every three minutes. These reps are pulled from a dead stop on each rep.

then, as many rounds as possible in six minutes:
3x strict pull-up
5x kipping pull-up
7x rotational sit-up

At Home:
two eight-minute rounds, rest two minutes between rounds, as many repetitions as possible:
10x object deadlift –or– strict sit-up
12x superman
1-minute plank hold

In Gym:
for time:
100x air squat
5x handstand pushup
5x wall climb
75x air squat
10x handstand pushup
5x wall climb
50x air squat
15x handstand pushup
5x wall climb
25x air squat
20x handstand pushup
5x wall climb

At Home:
for time:
100x air squat
5x atomic pushup
8x (inchworm + pushup)
75x air squat
10x atomic pushup
8x (inchworm + pushup)
50x air squat
15x atomic pushup
8x (inchworm + pushup)
25x air squat
20x atomic pushup
8x (inchworm + pushup)

CrossFit MPH – WOD

WOD (No Measure)

In Gym:
for time:
800m run/row
40x toes-to-bar
20x swing @ 70/55-lbs.
800m run/row
20x swing
40x toes-to-bar
800m run/row

At Home:
for time:
800m run –or– (50x jumping jack + 100x mountain climber)
40x virtual toes-to-bar
30x object swing –or– plank up down
800m run (50x jumping jack + 100x mountain climber)
30x swing –or– plank up down
40x pike-up
800m run (50x jumping jack + 100x mountain climber)

In Gym:
bench press
7-7-5-5-3-3-3-3

Begin each round every three minutes.

Then, three rounds for quality; rest amply between sets:
10-15x heavy bent-over row
max strict ring dip

At Home:
alternating double tabata:
wide-grip pushup
rotational sit-up

alternating double tabata:
dip option
row option

In Gym:
five rounds , as many repetitions as possible:
1 minute max rope climb
1 minute max burpee
1 minute max box jump, 24/20″ platform
–1 minute rest–

*Each rope climb counts as 5 reps.

Compare results to May 5, 2022.

At Home:
five rounds , as many repetitions as possible:
1 minute max sheet row –or– bent-over row, switching every 5 reps
1 minute max burpees
1 minute max standing long jump
–1 minute rest–

In Gym:
“23.4MPH”
in teams of two, for time:
800m run (completed in 100m increments)
50x front squat @ 135/95-lbs.
1000m row
90x clean and jerk @ 135/95-lbs.
*Partners will split all work, and only one partner works at a time.
*There is a 23-minute time cap on this workout.

Compare results to March 21, 2022.

At Home:
“23.4MPH”
for time:
40x no pushup burpee
25x object front squat –or– 100x air squat
40x no pushup burpee
45x object clean and jerk –or– 90x sit-up + jump and reach overhead

CrossFit MPH – WOD

WOD (No Measure)

In Gym:
for time:
100x burpee pull-up*

*Bar is one foot above max standing reach.

then, for time:
100x (honest) pushup

At Home:
for time:
100x burpee pull-up –or– 150x burpee

then, for time:
50-100x (honest) pushup