Monday, August 7, 2023
CrossFit MPH – WOD WOD (No Measure) “The Snatchin’ Chief” five cycles, as many rounds as possible in three minutes: 3x power snatch @ 125/83-lbs. 6x pushup 9x squat A one minute break is given before repeating each cycle. The clock does not reset or stop between rounds. This workout is scored by the number […]
Sunday, August 6, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: for time: 100x wall ball @ 20/14-lbs., 10-ft. target 100x burpee At Home: 100x single-arm thruster –or– squat jump 100x burpee
Saturday, August 5, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: clean and jerk 2-2-2-2-2-2-2 Begin each round every three minutes. At Home: double alternating tabata* (16 rounds): lunge jump + atomic pushup then, tabata plank** *1 tabata interval is 20 seconds of work followed by 10 seconds of rest. **tabata plank is 8 rounds of: 20 […]
Friday, August 4, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: for time: one mile run 35x chest-to-bar pull-up 800m run 25x chest-to-bar pull-up 400m run 15x chest-to-bar pull-up At Home: for time: one mile run –or– 50x burpee 35x pulling option 800m run –or– 25x burpee 25x pulling option 400m run –or– 15x burpee 15x pulling […]
Thursday, August 3, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: four rounds for time: 100m farmer’s carry @ 110/70-lbs. 50x double under 500m row At Home: four rounds for time: 90-second farmer’s hold –or– 45-seconds per side: side plank 50x lateral hop 400m run –or– (50x jumping jack + 60x high knees + 50x butt kickers)
Wednesday, August 2, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: as many rounds as possible in 13 minutes: 6x hang power snatch @ 115/75-lbs. 6x overhead squat 12x box jump, 24/20″ platform At Home: as many rounds as possible in 13 minutes: 6x object hang power snatch –or– (sit-up + max vertical jump) 6x object overhead […]
Tuesday, August 1, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: every minute, on-the-minute, for 24 minutes: 1: max strict knees-to-elbows 2: max wall climb 3. max dumbbell front rack lunge @ 100/70-lbs. 4: rest At Home: In Gym: every minute, on-the-minute, for 20 minutes: 1: max pike-up or v-up 2: max atomic pushup 3. max object […]
Monday, July 31, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: deadlift 5-5-5-3-3-3 Begin each round every three minutes. These are touch-and-go reps. tabata bottom-to-bottom squat At Home: two cycles, as many rounds as possible in 6 minutes; rest two minutes between cycles: 10x alternate arm/alternate leg pike-up 15x object deadlift –or– (burpee + tuck jump) 20x […]
Sunday, July 30, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: In a 15-minute window, complete: 40x step-up @ 50/35-lbs. 40x strict ring dip 40x single-arm snatch *in the remaining time, complete as many strict ring dips as possible. At Home: In a 15-minute window, complete: 40x object lunge –or– 60x lunge 40x dip option 40x single-arm […]
Saturday, July 29, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: 10 rounds for time: 3x weighted pull-up @ 45/30-lbs. 5x strict pull-up 7x pull-up For the weighted pull-ups, place a 45-pound dumbbell between your legs above crossed ankles, and jettison the dumbbell after the third repetition. Continue with strict pull-ups and then kipping pull-ups. At Home: […]