In Gym:
as many rounds as possible in 15 minutes:
50x double under
25x air squat
10x weighted step-up @ 100/70-lbs., 24/20″ platform

At Home:
as many rounds as possible in 15 minutes:
50x lateral hop
25x air squat
10x single-leg squat –or– pause squat jump

In Gym:
light split jerk from the rack
2-2-2-2

*Begin each round every two minutes.

clean and jerk
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 seconds of plank on the elbows and 10 seconds of plank on the hands.

In Gym:
in teams of two, 16 rounds for time:
250m row
10x burpee

*Each partner completes eight rounds. One partner completes a whole round while the other partner rests.

At Home:
eight rounds for time, rest exactly 90 seconds between rounds:
10x object deadlift –or– 10x pushup
10x burpee

CrossFit MPH – WOD

Metcon (No Measure)

In Gym:

Practice strict muscle-ups or ring dips for 10 minutes.

every minute, on-the-minute, for 21 minutes:

minute 1: 8-15x toes-through-rings

minute 2: 8x single-arm snatch @ 70/50-lbs.

minute 3: rest

At Home:

every minute, on-the-minute, for 21 minutes:

minute 1: 4-6x strict pull-up –or– 6-12x sheet row –or– 15-20x v-up

minute 2: 8-14x object single-arm snatch –or– standing long jump

minute 3: rest

CrossFit MPH – WOD

Metcon (No Measure)

In Gym:

bench press

3-3-3-3-3

*Begin each round every three minutes.

push press

5-5-5-5-5

*Pull the bar from the floor and begin each round every two minutes.

At Home:

eight two-minute rounds, rest one minute between rounds:

even rounds: max staggered grip pushup

odd rounds: max dumbbell push press –or– atomic pushup

CrossFit MPH – WOD

Metcon (No Measure)

In Gym:

three rounds for time:

400m weighted run @ 20/14-lbs.

20x (burpee + box jump), 24/20″ platform

At Home:

three rounds for time:

800m run

20x (burpee + squat jump)

In Gym:
front squat
3-3-3-3-3

Start each round every three minutes.

then, two rounds for quality, with medium dumbbells:
10 dumbbell Bulgarian split squat
10 dumbbell thruster
10 dumbbell renegade row

At Home:
five rounds for time:
10x object Bulgarian split squat –or– 20x bodyweight Bulgarian split squat
10x object thruster –or– 20x squat jump
10x object renegade row –or– 30x bodyweight renegade row

CrossFit MPH – WOD

Metcon (No Measure)

In Gym:

as many pushups as possible:

max pushup

50x swing @ 55/35-lbs.

400m run

max pushup

40x swing

800m run

max pushup

30x swing

400m run

max pushup

This workout is scored by the total pushups completed.

At Home:

as many pushups as possible:

max pushup

50x object swing –or– single-leg romanian deadlift

400m run –or– 15x no pushup burpee + 45x lateral agility hop

max pushup

40x swing –or– single-leg romanian deadlift

800m run –or– 30x no pushup burpee + 90x lateral agility hop

max pushup

30x swing –or– single-leg romanian deadlift

400m run –or– 15x no pushup burpee + 45x lateral agility hop

max pushup

This workout is scored by the total pushups completed.

In Gym:
high ring muscle-up –or– kipping ring pull-up
5 practice sets

then, every minute, on-the-minute for 20 minutes:
odd minutes: 5-10x strict pull-up
even minutes: 10-20x rotational sit-up

At Home:
every minute, on-the-minute for 20 minutes:
odd minutes: 5-10x strict pull-up –or– sheet row –or– dip option
even minutes: 10-20x rotational sit-up