Saturday, June 24, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: every minute, on-the-minute, for 16 minutes: even minutes: 1-3 rope climb, 15-ft. odd minutes: 10-20x wall ball @ 20/14-lbs., 10-ft. At Home: every minute, on-the-minute, for 16 minutes: even minutes: 10-20 v-up/pike-up odd minutes: 10-20x single-arm thruster –or– 10x squat jump + 10x squat drop
Friday, June 23, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: six rounds, as many repetitions as possible: 1 minute: max hang power snatch @ 135/95-lbs. 1 minute: max handstand walk 1 minute: max ring dips –rest exactly one minute between rounds– At Home: six rounds, as many repetitions as possible: 1 minute: max object hang power […]
Thursday, June 22, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: front squat 5-5-3-3-3-1-1-1 Begin each round every three minutes. then, two sets for quality: 10x Kang squat @ 75/55-lbs. 45-second superman hold 45-second weighted plank hold At Home: five rounds, beginning every three minutes: 45-second superman hold 45-second plank hold 20x object squat, 1-second pause at […]
Wednesday, June 21, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: “MPH Pride” in teams of two, for time: 75x clean and jerk @ 135/95-lbs. 100-calorie row –rest three minutes– 125x burpee 150x box jump *Partners may break up the movements in any way. Both partners may work at the same time throughout the entire workout. At […]
Tuesday, June 20, 2023
CrossFit MPH – WOD () WOD (No Measure) In Gym: as many rounds as possible in 14 minutes: 5x devil’s press @ 45/35-lbs. 5x strict handstand pushup then, three rounds for quality: 30-second L-sit/N-sit hold 5-10x Turkish get-up sit-up per side At Home: as many rounds as possible in 14 minutes: 5x devil’s press @ […]
Monday, June 19, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: “Angie” for time: 100x pull-up 100x pushup 100x sit-up 100x squat At Home: “Angie” for time: 100x pull-up option 100x pushup 100x sit-up 100x squat
Sunday, June 18, 2022
CrossFit MPH – WOD WOD (No Measure) In Gym: as many rounds as possible in 14 minutes: 12x front rack lunge @ 95/65-lbs. 50m farmer’s carry @ 100/70-lbs. then, “Ab-athon” three rounds for quality: 10-20x barbell roll-out 10-20x barbell Turkish get-up sit-up 10-20x vertical support windshield wiper At Home: as many rounds as possible in […]
Saturday, June 17, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: for time: 27-21-15-9: sumo deadlift high-pull @ 95/65-lbs. thruster then, strict muscle-up –or– banded strict muscle-up –or– strict pull-up option 5x 1-3 challenging reps At Home: for time: 27-21-15-9: object swing –or– burpee object thruster –or– 1-2x squat jump
Friday, June 16, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: bench press 5-5-5-5-5 Begin each round every three minutes. then, as many repetitions as possible: 2 minutes max double under –15 seconds rest– 2 minutes max pushup –15 seconds rest– 90 seconds max double under –15 seconds rest– 90 seconds max pushup –15 seconds rest– 60 […]
Thursday, June 15, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: for time: 42x swing @ 55/35-lbs. 21x toes-to-bar 36x swing @ 55/35-lbs. 18x toes-to-bar 30x swing 15x toes-to-bar 24x swing 12x toes-to-bar At Home: for time: 42x object swing –or– plank up down 21x virtual toes-to-bar 36x object swing –or– plank up down 18x virtual toes-to-bar […]