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: […]
Monday, September 4, 2023
CrossFit MPH – WOD WOD (Checkmark) Labor Day – Closed
Sunday, September 3, 2023
CrossFit MPH – WOD WOD (Checkmark) Closed – Labor Day Holiday
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 […]
Thursday, August 31, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: bench press 3-3-3-3-3 *Begin each round every three minutes. Between sets, complete 10x burpee. bent-over row 10-10-10-10-10 *Begin each round every two minutes. Between sets, complete 10x burpee. At Home: every minute, on the minute, for 20 minutes: minute 1: 5-15 bench press option –or– staggered grip […]
Wednesday, August 30, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: three rounds for time: 21x toes-to-bar 18x front rack lunge @ 95/65-lbs. 15x sumo deadlift high-pull At Home: three rounds for time: 21x v-up –or– pike-up 18x object lunge –or– lunge jump 15x object swing –or– explosive pushup
Tuesday, August 29, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 24-18-12: dumbbell mini person maker @ 100/70-lbs. *Perform a 100m farmers carry after each set. **Use two dumbbells. ***1 mini person maker = 1 dumbbell pushup + 2 renegade row (L + R) + 1 dumbbell squat clean At Home: for time: 24-18-12: object dumbbell […]
Monday, August 28, 2023
CrossFit MPH – WOD WOD (Checkmark) In Gym: every minute, on-the-minute, for 20 minutes: odd minutes: 10-15x push press @ 115/75-lbs. even minutes: 30-50x double under then, every minute, on-the-minute, for 10 minutes: 5 overhead squat @ medium weights At Home: every minute, on-the-minute, for 20 minutes: odd minutes: 10-15x object push press –or– atomic […]