CrossFit MPH – WOD

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WOD (No Measure)

In Gym:
for time:
25x dumbbell single-arm hang snatch, right @ 55/40-lbs.
25x dumbbell single-arm hang snatch, left
50x sit-up
20x dumbbell single-arm hang snatch, right
20x dumbbell single-arm hang snatch, left
40x sit-up
15x dumbbell single-arm hang snatch, right
15x dumbbell single-arm hang snatch, left
30x sit-up
10x dumbbell single-arm hang snatch, right
10x dumbbell single-arm hang snatch, left
20x sit-up
5x dumbbell single-arm hang snatch, right
5x dumbbell single-arm hang snatch, left
10x sit-up

At Home:
for time:
25x object single-arm snatch, right –or– squat jump
25x object single-arm snatch, left –or– lunge jump
50x sit-up
20x object single-arm snatch, right –or– squat jump
20x object single-arm snatch, left –or– lunge jump
40x sit-up
15x object single-arm snatch, right –or– squat jump
15x object single-arm snatch, left –or– lunge jump
30x sit-up
10x object single-arm snatch, right –or– squat jump
10x object single-arm snatch, left –or– lunge jump
20x sit-up
5x object single-arm snatch, right –or– squat jump
5x object single-arm snatch, left –or– lunge jump
10x sit-up

In Gym:
for time:
4-6-8-10-12-10-8-6-4
deadlift @ 135/95-lbs.
front squat
burpee

At Home:
for time:
4-6-8-10-12-10-8-6-4
object deadlift –or– pull option
object front squat –or– 2x air squat
burpee

CrossFit MPH – WOD

WOD (No Measure)

In Gym:
as many rounds as possible in 15 minutes:
5-10-15-20…
push jerk @ 165/115-lbs.*
2x box jump over, 24/20″ platform

*Bar is pulled from the rack.

At Home:
as many rounds as possible in 15 minutes:
5-10-15-20-25…
object push press –or– pushup
2x lunge jump

In Gym:
three rounds:
3 minutes: max row for calories
–20-second rest–
3 minutes: max muscle-up –or– pull-up
–20-second rest–

At Home:
three rounds for time:
40x mountain climber
30x object renegade row –or– 60x bodyweight renegade row
20x plank up down
10x strict pull-up –or– 20x row option

CrossFit MPH – WOD

WOD (No Measure)

In Gym:
“23.3”
With a 6-minute time cap, complete as many reps as possible of:
5x wall walk
50x double under
15x snatch @ 95/65-lbs.
5x wall walk
50x double under
12x snatch @ 135/95-lbs.

If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20x strict handstand pushup
50x double under
9x snatch @ 185/125-lbs.

If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20x strict handstand pushup
50x double under
6x snatch @ 225/155-lbs.

At Home:
as far as possible in 12 minutes:
20x atomic pushup
100x lateral hop
30x object single-arm snatch –or– 12x MPH-standard burpee
20x atomic pushup
100x lateral hop
24x object single-arm object snatch @ heavier object –or– 24x MPH-standard burpee

CrossFit MPH – WOD

WOD (No Measure)

In Gym:
as many rounds as possible in 12 minutes:
20x wall ball @ 20/14-lbs., 11/10-ft.
10x strict toes-to-bar

At Home:
as many rounds as possible in 12 minutes:
20x single-arm thruster
10x virtual toes-to-bar

CrossFit MPH – WOD

WOD (No Measure)

In Gym:
four rounds for time:
400m run
20x hang power clean @ 95/65-lbs.
100m dumbbell front rack carry @ 70/50-lbs.

At Home:
four rounds for time:
400m run
20x object hang power clean –or– 10x burpee
90-second plank hold

CrossFit MPH – WOD

WOD (No Measure)

In Gym:
four two-minute rounds:
24/17 calorie row
max distance handstand walk option
–Rest exactly one minute between rounds.

then, four 2-minute rounds for calories:
15x strict ring dip
max calorie row
–Rest exactly one minute between rounds.

At Home:
four two-minute rounds:
24x deadlift –or– pulling option
max (sit-up + jump and reach)
–Rest exactly one minute between rounds.

then, four 2-minute rounds for calories:
15-20x dip option
max burpee
–Rest exactly one minute between rounds.

– Score is total distance walked plus total calories rowed.

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

Begin each round every four minutes.

At Home:
four rounds, rest amply between rounds:
15x dumbbell/object squat + max dumbbell front squat –or– 10 pause squat jump
20x lunge jump

In Gym:
three rounds; as many repetitions as possible; rest exactly one minute between rounds:
1 minute: box jump, 30/24″ platform
1 minute: dumbbell/kettlebell push press @ 110/70-lbs.
1 minute: weighted sit-up @ 50/35-lbs.

then, practice strict muscle-ups or pull-ups for 10 minutes.

At Home:
three rounds; as many repetitions as possible; rest exactly one minute between rounds:
1 minute: lunge jump
1 minute: object push press –or– atomic pushup
1 minute: weighted sit-up –or– strict sit-up