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 () 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 […]
Thursday, February 2, 2023
In Gym:every minute, on-the-minute, for 14 minutes:even minutes: 5x weighted strict pull-upodd 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 optioneven 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: […]
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 […]
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 […]
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
Saturday, January 28, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: deadlift 5-5-5-5-5 Begin each round every four minutes. Between rounds, complete a 200m medicine ball run/100 single unders. At Home: two cycles, as many rounds as possible in 6 minutes; rest two minutes between cycles: 5x devil’s press –or– (burpee + tuck jump) 10x alternate arm/alternate […]
Friday, January 27, 2023
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: in teams of two, as many rounds as possible in 15 minutes: 40x synchro sit-up 40x wall ball @ 20/14-lbs., 10-ft. target 20x chest-to-bar pull-up At Home: as many rounds as possible in 15 minutes: 40x sit-up 20x single-arm thruster –or– squat drop 10-15x pulling […]
Thursday, January 26, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: four rounds; begin every two minutes: 5-10x strict handstand pushup option 25-75-ft. handstand walk –or– 3-5x wall climb then, five rounds for time: 75x double under 25x pushup At Home: five rounds for time: 50x mountain climber 50x high knees 10x atomic pushup 15-25x pushup