CrossFit MPH – WOD

WOD (No Measure)

In Gym:
deadlift
5-5-5-5-5

Begin each round every four minutes.

Between rounds, complete a 200m medicine ball run/100 single unders.

At Home:
two cycles, as many rounds as possible in 6 minutes; rest two minutes between cycles:
5x devil’s press –or– (burpee + tuck jump)
10x alternate arm/alternate leg pike-up
20x hollow rock

CrossFit MPH – WOD

WOD (AMRAP – Reps)

In Gym:
in teams of two, as many rounds as possible in 15 minutes:
40x synchro sit-up
40x wall ball @ 20/14-lbs., 10-ft. target
20x chest-to-bar pull-up

At Home:
as many rounds as possible in 15 minutes:
40x sit-up
20x single-arm thruster –or– squat drop
10-15x pulling option

CrossFit MPH – WOD

WOD (No Measure)

In Gym:
four rounds; begin every two minutes:
5-10x strict handstand pushup option
25-75-ft. handstand walk –or– 3-5x wall climb

then, five rounds for time:
75x double under
25x pushup

At Home:
five rounds for time:
50x mountain climber
50x high knees
10x atomic pushup
15-25x pushup

In Gym:
five 2.5-minute rounds:
12/9 calorie row
12x burpee
max power snatch @ 95/65-lbs.
–-rest 1 minute between sets–

This workout is scored by the total power snatches completed from all five rounds.

At Home:
five 2.5-minute rounds:
12x object power clean –or– (sit-up + max vertical jump)
12x burpee
max object single-arm power snatch –or– swing –or– squat jump
–-rest 1 minute between sets–

This workout is scored by the total power snatches completed from all five rounds.

In Gym:
back squat
5-5-5-5-5

Begin each round every four minutes.

shoulder press
5-5-5-5-5

Begin each round every three minutes.

At Home:
four rounds, rest amply between rounds:
10x dumbbell/object squat + max squat hold (unweighted)
then, three rounds for quality:
16-20x Bulgarian split squat –or– reverse lunge
10x dumbbell/object shoulder press –or– atomic pushup

In Gym:
four rounds for time:
5x rope climb, 15-ft.
25x box jump, 24/20″ platform
200m run/row

At Home:
four rounds for time:
10x virtual toes-to-bar
25x lunge jump
200m run –or– 75x jumping jack

In Gym:
five rounds for time:
20x overhead squat @ 95/65-lbs.
20x pushup
–1 minute rest–

At Home:
five rounds for time:
20x single-arm object overhead squat –or– object front squat –or– 35x squat
20x pushup
–1 minute rest–

In Gym:
deadlift
7-7-7-7-7

Begin each round every 3.5 minutes. These reps are touch-and-go.

then, three rounds for quality:
10-20x v-up –or– tuck-up
20-30x hollow rock
10-20x biceps curl

At Home:
as many rounds as possible in 10 minutes:
6x superman, 1-second hold at top of rep
6x dumbbell/object deadlift jump –or– single-leg romanian deadlift, weighted or unweighted

then, then, three rounds for quality:
10-20x v-up –or– tuck-up
20-30x hollow rock
10-20x biceps curl –or– 10-20x rotational sit-up

In Gym:
for time:
10x ring muscle-up
40x single-leg squat (alternating, total)
80x wall ball @ 20/14-lbs., 10-ft. target
40x single-leg squat
10x ring muscle-up

At Home:
for time:
10-20x dip option
60x lunge
80x single-arm object thruster (light weight) –or– squat jump
60x lunge
10-20x dip option