CrossFit MPH – WOD

WOD (No Measure)

In Gym:
for time:
21-15-9
push jerk @ 135/95-lbs.
back rack lunge

At Home:
for time:
21-15-9
object push jerk –or– atomic pushup
front rack dumbbell lunge

In Gym:
every minute, on-the-minute, for 25 minutes:
minutes 1-5: 3 unbroken squat clean
minutes 6-10: 2 unbroken squat clean
minutes 11-25: 1 squat clean

At Home:
as many rounds as possible in 12 minutes:
6x object power clean –or– squat jump
8x object squat clean –or– burpee
10x object deadlift –or– rotational sit-up

In Gym:
bench press
10-7-5-3-3-3-3

Begin each round every three minutes.

then, alternating double tabata:
pushup
rotational sit-up

At Home:
alternating double tabata:
wide-grip pushup
rotational sit-up

alternating double tabata:
staggered grip pushup
sit-up

CrossFit MPH – WOD

WOD (No Measure)

In Gym:
for time:
15-12-9-12-15
hang power snatch @ 115/75-lbs.

*After each round, complete 50x double under and 10x burpee.

At Home:
for time:
15-12-9-12-15
object single-arm snatch –or– (sit-up + jump and reach)

*Between each round complete 20x burpee.

CrossFit MPH – WOD

WOD (No Measure)

In Gym:
as many rounds as possible in 15 minutes:
10x toes-to-bar
8x single-arm overhead walking lunge @ 50/35-lbs., right arm
8x single-arm overhead walking lunge, left arm
20/15 calorie row

At Home:
as many rounds as possible in 15 minutes:
10x virtual toes-to-bar
20x object overhead lunge –or– 30x lunge
200m run –or– (50x jumping jack + 50x high knees)

In Gym:
five rounds for time:
24x box jump, 24/20″ platform
18x wall ball @ 20/14-lbs., 10/9-ft.
12x ring dip

At Home:
five rounds for time:
24x squat drop
18x single-arm thruster –or– squat jump
15x dip option

In Gym:
in teams of two, for time*:
500m row
200m farmer’s carry @ 100/70-lbs.
1000m row
400m farmer’s carry
2000m row
800m farmer’s carry
*In this workout, partners will split each rowing interval into two even halves. Partners will complete each farmer’s carry in 100m relay intervals.

Compare results to September 29, 2022.

At Home:
for time:
50x jumping jack + 50x high knees
1 minute side plank, left
1 minute side plank right
75x jumping jack + 75x high knees
90-second side plank, left
90-second side plank, right
100x jumping jack + 100x high knees
2 minute side plank, left
2 minute side plank, right

In Gym:
“CrossFit Total”
back squat, 1 repetition
shoulder press, 1 repetition
deadlift, 1 repetition

Compare results to February 5, 2022.

At Home:
four minutes: max dumbbell/object front squat –or– squat jump
–rest two minutes–
four minutes: max dumbbell/object push press –or– dip option
–rest two minutes–
four minutes: max dumbbell/object deadlift –or– bodyweight good morning, 2-second pause at parallel on each rep

In Gym:
for time:
10x bar muscle-up
50x burpee
20x chest-to-bar pull-up
40x burpee
30x pull-up
30x burpee

At Home:
for time:
40x object renegade row –or– 80x bodyweight renegade row
50x burpee
40x swing –or– rotational sit-up
40x burpee
20x strict pull-up –or– sheet row –or– 2-minute plank hold
30x burpee

In Gym:
five rounds; every 90 seconds:
Option 1: 1 legless rope climb + 1 rope climb
Option 2: 1-2 rope climb
Option 3: rope climb training

then, for time*:
50-35-20
Russian swing @ 55/35-lbs.
*After each round, complete an 800m run.

At Home:
for time*:
50-35-20
object swing –or– 2x sit-up
*After each round, complete an 800m run –or– (25x plank up down + 50x mountain climber + 50x jumping jack + 25x lateral skaters)