Categorized as: workout of the day

Saturday, November 26, 2022

CrossFit MPH – WOD

WOD (No Measure)

In Gym:
four rounds for time:
15x chest-to-bar pull-up
25x pushup
200m run
35x sit-up
45x air squat
200m run

At Home:
four rounds for time:
15x strict pull-up –or– body row –or– 30x v-up
25x pushup
200m run
35x sit-up
45x air squat
200m run

Friday, November 25, 2022

CrossFit MPH – WOD

WOD (Time)

In Gym:
in teams of two*, five rounds for time:
40x wall ball @ 20/14-lbs., 10-ft. target
50x back rack lunge @ 125/83-lbs.
200m farmer’s carry @ 110/70-lbs.

One partner works at a time. Partners can alternate whenever needed.

At Home:
five rounds for time:
20x single-arm thruster –or– squat jump
25x object lunge –or– back rack lunge
200m run

Wednesday, November 23, 2022

squat clean + hang squat clean + 2 front squat
1-1-1-1-1-1-1

Begin each round every 3.5 minutes.

then, in four minutes:
20x squat clean @ 155/105-lbs.
max double under in remaining time

Tuesday, November 22, 2022

In Gym:
for time:
21-18-15-12-9-6-3
push press @ 95/65-lbs.
lateral burpee

At Home:
for time:
21-18-15-12-9-6-3
object push press –or– atomic pushup
lateral burpee

Monday, November 21, 2022

In Gym:
as many rounds as possible in 15 minutes:
5-10-15-20-25…
calories on rower
overhead squat @ 95/65-lbs.
*Continue adding 5 additional reps each round.

then, every minute, on-the-minute, for eight minutes:
3x strict pull-up option –or– banded muscle-up –or– low ring muscle-up

At Home:
In Gym:
as many rounds as possible in 15 minutes:
4, 6, 8, 10, 12… renegade row –or– 2x bodyweight renegade row
4, 6, 8, 10, 12 object swing –or– 1/2x inchworm

Sunday, November 20, 2022

CrossFit MPH – WOD

WOD (No Measure)

In Gym:
at light weights, every minute, on-the-minute, for 10 minutes:
2 hang power snatch

then, in teams of two, for time:
200x swing @ 70/55-lbs.
One partner swings at a time. The “resting” partner holds a plank.

At Home:
for time:
100x object swing –or– 200x sit-up
*At the top of every minute, complete a 20-second plank hold

Saturday, November 19, 2022

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

*Begin each round every four minutes.

then, three rounds for quality; rest amply between rounds*:
10x back squat @ 70-75% heaviest weight for the day
10x back squat @ 50-60% heaviest weight for the day

*Quickly change your bar between weights and continue on with the set.

At Home:
four rounds, rest amply between rounds:
10x dumbbell/object squat jump + max dumbbell front squat –or– 10 pause squat jump + max squat
then, six minutes, every minute, on-the-minute:
even minutes: plank hold
odd minutes: olympic squat hold

Friday, November 18, 2022

In Gym:
every minute, on-the-minute, for 12 minutes:
odd minutes: 5x weighted strict pull-up –or– strict pull-up
even minutes: 5x weighted ring dip –or– ring dip option

then, every minute, on-the-minute, for 12 minutes:
odd minutes: max calorie row
even minutes: dumbbell farmer’s hold @ 100/70-lbs.

This workout is scored by the total number of calories rowed in 12 minutes.

At Home:
every minute, on-the-minute, for 12 minutes:
odd minutes: 5x strict pull-up –or– renegade row –or– row option
even minutes: 10-15x dip option

then, every minute, on-the-minute, for 12 minutes:
odd minutes: max (sit-up + max vertical jump)
even minutes: object farmer’s hold –or– plank hold

Thursday, November 17, 2022

CrossFit MPH – WOD

WOD (No Measure)

In Gym:
two rounds for time:
800m run
50x lunge jump

then, practice handstand walking progressions for 10 minutes.

At Home:
two rounds for time:
800m run –or– (50x high knees + 20 no pushup burpee + 50x high knees)
50x lunge jump