CrossFit MPH – WOD

WOD (No Measure)

In Gym:
as many rounds as possible in 15 minutes:
35x double under
+ 2 cycles of:
3x hang power snatch @ 135/95-lbs.
6x pushup
9x air squat

At Home:
as many rounds as possible in 15 minutes:
40x high knees
+ 2 cycles of:
6x single-arm power snatch –or– 6x squat jump
6x pushup
9x air squat

CrossFit MPH – WOD

WOD (No Measure)

In Gym:
Open Workout 23.2
as many repetitions as possible in 15 minutes:
5x burpee pull-up
10x shuttle run (1 rep = 50 ft.)
– Add 5 burpee pull-ups after each round.

With no rest, proceed into:
five minutes to establish a 1-rep-max thruster from the floor.

At Home:
Open Workout 23.2
as many repetitions as possible in 15 minutes:
5x burpee
5x renegade row
40x mountain climber
– Add 5 burpees and 5 renegade rows after each round.

CrossFit MPH – WOD

WOD (No Measure)

In Gym:
four rounds; beginning every four minutes:
300m row
20x single dumbbell lunge @ 70/55-lbs.

This workout is scored by the fastest and the slowest time across all four rounds.

then, three sets of:
30-60 second handstand hold (on wall or freestanding)
3-5x wall climb

At Home:
as many rounds as possible in 15 minutes:
15x burpee
20x strict sit-up

CrossFit MPH – WOD

WOD (No Measure)

In Gym:
power clean
5-5-3-3-3-1-1-1

All power cleans except the singles are touch-and-go. Begin each round every 2.5 minutes.

two rounds for time:
50x anchored sit-up
15x unbroken hang power clean @ 115/75-lbs.

At Home:
10 rounds for time:
10x object hang power clean –or– star jump
10x burpee

In Gym:
five rounds, every 90 seconds:
option 1: 1-2x legless rope climb + 1-2x rope climb
option 2: 1-2x rope climb
option 3: 2-3x rope climb wrap drill + 1-2 supine rope climb

then, as many rounds as possible in 10 minutes:
20x double under
10x pull-up
5x box jump @ 30/24″ platform

At Home:
as many rounds as possible in 10 minutes:
20x lateral hop on even rounds/10x no pushup burpee
10x object push press –or– atomic pushup
10x lunge jump

In Gym:
every minute, on-the-minute, for 21 minutes:
minute 1: dumbbell man makers @ 100/70-lbs.
minute 2: 5x heavy front squat
minute 3: rest

At Home:
every minute, on-the-minute, for 21 minutes:
minute 1: object man-makers –or– (MPH-standard burpee + squat jump)
minute 2: 5-10x object squat –or– 30x air squat
minute 3: rest

CrossFit MPH – WOD

WOD (No Measure)

In Gym:
split jerk
3-3-3-3-3-3

Begin each round every three minutes.

then, two rounds for quality:
20x dumbbell front rack step-up, 24/20″ platform

At Home:
as many rounds as possible in seven minutes:
6x object shoulder press + 6x object push press –or– (6x staggered grip pushup + 6x atomic pushup)
6x strict sit-up

then, four rounds, as many repetitions as possible in 90 seconds, rest 60 seconds between rounds: object lunge –or– lunge

CrossFit MPH – WOD

WOD (No Measure)

In Gym:
“Jahari’s Slimthicc Twerkout Workout”
in teams of two, three rounds for time:
300m medicine ball run @ 20/14-lbs., synchro
90m farmer’s carry @ 110/70-lbs., per person
40x single-arm hang snatch @ 55/40-lbs., per person

At Home:
“Jahari’s Slimthicc Twerkout Workout”
three rounds for time:
600m run –or– (75x jumping jack + 65x high knees + 55x mountain climber)
20x plank up down
30x object single-arm hang snatch (alternating, total) –or– pull option

CrossFit MPH – WOD

WOD (No Measure)

In Gym:
Open Workout 23.1
as many repetitions as possible in 14 minutes:
60 calorie row
50x toes-to-bar
40x wall ball @ 20-lbs, 10′ target/14-lbs., 9′ target
30x clean @ 135/95-lbs.
20x muscle-up

At Home:
Open Workout 23.1
as many repetitions as possible in 14 minutes:
60x object deadlift –or– 120x squat
50x rotational sit-up
40x single-arm thruster –or– squat jump
30x object power clean –or– lunge jump
20x strict pull-up –or– strict bodyrow –or– pushup

CrossFit MPH – WOD

WOD (No Measure)

In Gym:
for time:
1000m run
21x wall climb
200x double under

At Home:
for time:
1000m run
21x wall climb –or– 42 (inchworm + pushup)
1000m run