Sunday, March 26, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: seven rounds for time: 5x weighted strict ring dip @ 25-lbs. 10x weighted strict sit-up @ 25-lbs. 15x box jump, 30/24″ platform At Home: seven rounds for time: 5-10x dip option 10x weighted strict sit-up –or– strict sit-up 15x star jump
Saturday, March 25, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: 2 power snatch + 3 overhead squat 1-1-1-1-1-1-1-1 *Begin each round every 2.5 minutes. At Home: for time: 42-30-18 object snatch –or– lunge jump object overhead lunge –or– rotational sit-up
Friday, March 24, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: for time: 10x bar muscle-up 150-ft. single-arm dumbbell overhead walking lunge @ 50/35-lbs. 1200m run 150-ft. single-arm dumbbell overhead walking lunge 10x bar muscle-up At Home: for time: 15x strict pull-up –or– pulling option 60x object overhead walking lunge 1200m run –or– 50x (sit-up + max […]
Thursday, March 23, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: five three-minute rounds; rest exactly 90 seconds between rounds: 500m row max double under in remaining time At Home: five three-minute rounds; rest exactly 60 seconds between rounds: 400m run –or– (40x jumping jacks + 40x high knees + 40 mountain climbers) max air squat
Wednesday, March 22, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: as many rounds as possible in 15 minutes: 12x lateral burpee 10x shoulder-to-overhead @ 135/95-lbs. At Home: as many rounds as possible in 15 minutes: 12x lateral burpee 10x object shoulder-to-overhead –or– atomic pushup
Tuesday, March 21, 2023
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 […]
Monday, March 20, 2023
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
Sunday, March 19, 2023
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
Saturday, March 18, 2023
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 […]
Friday, March 17, 2022
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 […]