Saturday, September 16, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time and reps: every minute, on-the-minute, for 16 minutes: Min. 1 | max handstand hold Min. 2 | dumbbell shoulder press @ 70/50-lbs. Min. 3 | max hang from a pull-up bar Min. 4 | strict pull-up – Score is total seconds held + total reps […]
Friday, September 15, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: front squat 3-3-3-3-3-3-3 Begin each round every three minutes. then, two sets for quality: 20x front rack lunge At Home: five rounds, beginning every three minutes: 1 minute plank hold 20x object squat, 1-second pause at bottom –or– 40x squat, 1-second pause at bottom 20x object single-arm […]
Thursday, September 14, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: six rounds for time: 6x clean and jerk @ 135/95-lbs. 12x ring pushup At Home: six rounds for time: 8x object clean and jerk –or– 12x (sit-up + max vertical jump) 12x deficit pushup
Wednesday, September 13, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Sporty Spice” in teams of two, 10 rounds for time*: 350m run 100m farmer’s carry @ 110/70-lbs. 10x synchro squat *Partners alternate rounds, and each partner completes five rounds. However, both partners will do the synchro squats each round. At Home: “Sporty Spice” in teams of two, […]
Tuesday, September 12, 2023
CrossFit MPH – WOD WOD (Checkmark) Happy Birthday, Coach Sean F.! In Gym: “The First Sean” three rounds for time: 9x handstand pushup 12x deadlift @ 225/155-lbs. 7x ring muscle-up 9x deadlift At Home: “The First Sean” three rounds for time: 9x atomic pushup 12x object deadlift –or– 24x superman 7x strict pulling option 9x […]
Monday, September 11, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Rahoi” as many rounds as possible in 12 minutes: 12x box jump, 24/20″ platform 6x thruster @ 95/65-lbs. 6x lateral burpee U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on Dec. […]
Sunday, September 10, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many rounds as possible in 15 minutes: 3x swing @ 70/55-lbs. 3x front squat @ 135/95-lbs. 3-calorie row 6x swing 6x front squat 6-calorie row 9x swing 9x front squat 9-calorie row …Continue adding 3 reps to each movement for every consecutive round. At Home: as […]
Saturday, September 9, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: three rounds for time: 15x burpee-to-target, 6 inches 50x double under 10x burpee + pull-up, 6 inches 50x cross-over – Athletes may only use one jump rope. At Home: three rounds for time: 15x burpee-to-target, 6 inches 50x high knees 10x burpee + pull-up, 6 inches 50x […]
Friday, September 8, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: in teams of two, as many rounds as possible in 20 minutes; you may split up the work however you choose: 5x rope climb, 15-ft. 15x dumbbell shoulder-to-overhead @ 100/70-lbs. 5x wall climb *One athlete works at a time. At Home: as many rounds as possible in […]
Thursday, September 7, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: deadlift 3-3-3-3-3-3 These are dead stop deadlifts. Begin each round every three minutes. then, three sets for quality: 10-15x strict ring dip option At Home: two cycles, as many rounds as possible in 6 minutes; rest two minutes between cycles: 5x devil’s press –or– 10x alternate arm […]