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 […]

Wednesday, September 6, 2023

CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 75x hang squat snatch @ 65/45-lbs. 75x box jump, 24/20″ platform *At the top of each minute, complete 5x burpee before moving to the exercises above. Your workout ends when you complete the 65th box jump. There is a 20-minute time limit on this workout. […]

Tuesday, September 5, 2023

CrossFit MPH – WOD WOD (Checkmark) In Gym: “Running Fran” for time: 21x thruster @ 95/65-lbs. 21x pull-up 400m run 15x thruster 15x pull-up 300m run 9x thruster 9x pull-up 200m run Then, take 10 minutes to build up to a heavy thruster (for the rack) for the day. At Home: “Running Fran” for time: […]

Saturday, September 2, 2023

CrossFit MPH – WOD WOD (Checkmark) In Gym: “Forwards or Backwards” for time: 400m run 50-calorie row 400m run 40x single-arm snatch @ 55/35-lbs. 400m run 30x strict chest-to-bar pull-up 400m run *You may choose to perform this workout in forwards or backwards order. At Home: for time: 400m run 50x burpee 400m run 40x […]

Friday, September 1, 2023

CrossFit MPH – WOD WOD (Checkmark) In Gym: Happy Birthday, Coach Kate! “Pocket Power Ranger” nine rounds for time: 1x shoulder press @ 115/75-lbs. 7x thruster 9x single-leg squat (alternating, total) At Home: “Pocket Power Ranger” nine rounds for time: 1x object shoulder press –or– 2x atomic pushup 7x object thruster –or– 10x squat jump […]