Friday, July 28, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: “Bugaboo” for time: 200x thruster @ 75/55-lbs. *20-minute time limit At Home: “Bugaboo” for time: 200x object thruster –or– 200x squat jump *20-minute time limit
Thursday, July 27, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: for time: 100x double under 800m run 50x burpee 800m run 150-ft. handstand walk At Home: for time: 100x lateral hop 800m run –or– 3-minute plank hold 50x burpee 800m run –or– 3-minute plank hold 25x (inchworm + pushup)
Wednesday, July 26, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: for time: 5-4-3-2-1 rope climb, 15-ft. 25-20-15-10-5 box jump, 30/24″ platform At Home: for time: 15-12-9-6-3 pulling option 25-20-15-10-5 lunge jump
Tuesday, July 25, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: “Adrian Rex” as many rounds as possible in 20 minutes: 5x front squat @ 135/95-lbs. 14x pushup *At the top of every four minutes, complete a 20-calorie row before moving to the rest of the workout. At Home: “Adrian Rex” as many rounds as possible in […]
Monday, July 24, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: 10 rounds, beginning every 2 minutes: 2 hang power snatch + 1 power snatch then, two rounds for quality: 5-7 per side: heavy kettlebell or dumbbell single-arm thruster At Home: three rounds for time: 20x atomic pushup 20x single-arm snatch (alternating, total) then, two rounds for […]
Sunday, July 23, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: six rounds for time: 20x box jump, 24/20″ platform 16x single-arm front rack lunge @ 50/35-lbs. 400m run At Home: six rounds for time: 30x air squat 16x single-arm object front rack lunge –or– 24x lunge 400m run
Saturday, July 22, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: front squat 3-3-3-3-3 Begin each round every three minutes. In between rounds, complete a 200m recovery jog. thruster 10-10-10-10 Begin each round every four minutes. In between sets, complete a 200m recovery jog. At Home: At Home: five rounds, rest amply between rounds: max thruster* *Repetition […]
Friday, July 21, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: two rounds for time: 30x single-arm snatch @ 70/50-lbs. 25x pushup 40x strict sit-up 25x pushup At Home: two rounds for time: 30x object single-arm snatch –or– 20x burpee 25x pushup 40x strict sit-up 25x pushup
Thursday, July 20, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: as many rounds as possible in 5 minutes: 10x single-leg squat (alternating, total) 30x double under 15x pull-up as many rounds as possible in 5 minutes: 10x single-leg squat (alternating, total) 30x double under 12x chest-to-bar pull-up as many rounds as possible in 5 minutes: 10x […]
Wednesday, July 19, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: “Partner DT” in teams of two, I-go, you-go for 22 minutes: 12x deadlift @ 155/105-lbs. 9x hang power clean 6x push jerk At Home: “DT” five rounds for time: 18x object deadlift –or– 18x inchworm 12x object hang power clean –or– tuck jump 9x object push […]