Thursday, January 5, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: for time: 27-21-15-9 front rack lunge @ 100/70-lbs. box step-over @ 50/35-lbs. 2x anchored sit-up At Home: for time: 27-21-15-9 object front rack lunge –or– 2x lunge object front squat –or– squat jump 2x anchored sit-up
Wednesday, January 4, 2023
In Gym: as many rounds as possible in 20 minutes: 5x deadlift @ 225/155-lbs. 10x pushup 15x air squat At Home: as many rounds as possible in 20 minutes: 5-10x object deadlift –or– 30-second plank hold 10x pushup 15x air squat
Tuesday, January 3, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: three rounds for time: 400m run –or– 400m row 75x double under 10x bar muscle-up At Home: three rounds for time: 400m run –or– 30x no pushup burpee 75x lateral skater hop 15x strict pull-up –or– 25x sheet row –or– 30x strict sit-up
Monday, January 2, 2023
In Gym: as many rounds as possible in 15 minutes: 21x swing @ 55/35-lbs. 15x wall ball @ 20/14-lbs., 10/9-ft. target 9x (burpee + box jump), 24/20″ platform Compare results to March 13, 2021. At Home: as many rounds as possible in 15 minutes: 21x dumbbell/object swing –or– 5x inchworm 15x single-arm thruster –or– 15x […]
Sunday, January 1, 2023
CrossFit MPH – WOD WOD (No Measure) Closed – New Year’s
Saturday, December 31, 2022
In Gym: every minute, on-the-minute, for 8 minutes: 1 hang power snatch + 1 overhead squat for time: 21-15-9 hang squat snatch @ 115/75-lbs. toes-to-bar At Home: for time: 42-30-18 2x object snatch –or– lunge jump rotational sit-up
Friday, December 30, 2022
In Gym: 10 rounds, each for time; rest amply between rounds: 250m row This workout is scored by the difference between the fastest time and the slowest time. Compare results to September 27, 2019. At Home: 10 rounds, each for time; rest amply between rounds: 15x burpee This workout is scored by the difference between […]
Thursday, December 29, 2022
In Gym: in teams of two, as many rounds as possible in 20 minutes: 10x push jerk @ 135/95-lbs. 14x box jump, 30/24″ platform Compare results to April 7, 2021. At Home: as many rounds as possible in 14 minutes: 10x dumbbell/object push press –or– atomic pushup 14x tuck jump
Wednesday, December 28, 2022
In Gym: as many rounds as possible in 20 minutes: 1x rope climb 5x burpee 30x double under Compare results to December 21, 2021. At Home: as many rounds as possible in 20 minutes: 5x pull-up option –or– 5x strict sit-up 5x burpee 30x lateral hops on even rounds/elevated toe touches on odd rounds
Tuesday, December 27, 2022
CrossFit MPH – WOD WOD (No Measure) In Gym: back squat 3-3-3-3-3-3 Begin each round every 3.5 minutes. then, as many rounds as possible in seven minutes: 10x back squat @ 135/95-lbs. (bar is pulled from the ground) 10x pushup At Home: as many rounds as possible in 12 minutes: 10x object squat –or– 15x […]