Sunday, December 7, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: 2 clean + 2 front squat 1-1-1-1-1-1-1 Begin each round every 3 minutes. At Home: seven rounds for time: 2-5 object clean (or burpee) + 2-5 object front squat (or 10 squat with 3-second hold at bottom) *rest 1 minute between sets
Saturday, December 6, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: every minute, on-the-minute, for 18 minutes: minute 1: 5-10 barbell shoulder press @ 95/65-lbs. *pulled from the rack* minute 2: 3-6 wall climb minute 3: 30-60 single under –or- double under At Home: every minute, on-the-minute, for 18 minutes: minute 1: 5-10 object shoulder press –or– […]
Friday, December 5, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: seven rounds: 30 seconds max strict ring dip –30 seconds rest– 30 seconds max swing @ 55/35-lbs. –30 seconds rest– 30 seconds max sit-up –30 seconds rest– At Home: every minute, on-the-minute, for 21 minutes: seven rounds: 30 seconds max strict dip option –30 seconds rest– […]
Thursday, December 4, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: three rounds for time: 20x dumbbell hang power clean @ 100/70-lbs. 20x dumbbell front squat 20x dumbbell push press 10x burpee box jump, 24/20″ platform At Home: three rounds for time: 20x object hang power clean –or– 20x superman, 1-second hold at top of each rep […]
Wednesday, December 3, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: in teams of two, as many rounds as possible in 20 minutes: 200/150m row 7x deadlift @ 225/155-lbs. *Partners alternate rounds. At Home: as many rounds as possible in 20 minutes: 200m run –or– 12x burpee 7x object deadlift –or– 7 per side: single-leg glute bridge […]
Tuesday, December 2, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: 3 sets; rest amply between sets: max strict pull-up *Begin each set every three minutes. then, as many rounds as possible in 13 minutes: 5 0x wall ball @ 20/14-lbs, 10/9-ft. target 40 x strict toes-to-bar max wall ball in remaining time At Home: 3 sets; […]
Monday, December 1, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: five rounds for time: 20x single-arm devil’s press @ 50/35-lbs. 30x dumbbell lunge* @ 50/35-lbs. *Dumbbell may be held anywhere on the shoulders today. At Home: five rounds for time: 20x single-arm devil’s press –or– 30x burpee 30x object dumbbell lunge –or– 40x lunge
Sunday, November 30, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: bench press 3-3-3-3-3-3-3 Begin each round every 3 minutes. then, three sets for quality: 5 heavy shoulder press + 5-10 bent-over row *use the same barbell* At Home: for time: 50x pushup 50x wide-grip pushup 50x atomic pushup 2-minute plank hold
Saturday, November 29, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time*: 21-18-15-12 burpee chest-to-bar pull-up *After each round, complete 75x double under At Home: for time*: 21-18-15-12 burpee strict pull-up option *After each round, complete 75x jumping jack
Friday, November 28, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Black Friday” for time: 50x air squat 30x deadlift @ 155/105-lbs. 20x push jerk 30x deadlift 40x front squat 30x deadlift 20x push jerk 50x air squat At Home: “Black Friday” for time: 50x air squat 30x object deadlift –or– 50x superman 20x object push press […]