Author: MPH

Tuesday, December 23, 2025

CrossFit MPH – WOD   WOD (Checkmark) In Gym: “12 Days of Fitmas” (complete like the song) 1. strict pull-up –or– muscle-up (bar or ring) 2. hang power clean @ 95/65-lbs. 3. front squat 4. toes-to-bar 5. sumo deadlift high-pull 6. burpee 7. thruster 8. push jerk 9. pull-up 10. hang power snatch 11. overhead […]

Monday, December 22, 2025

CrossFit MPH – WOD   WOD (Checkmark) In Gym: 3 sets; begin every 2.5 minutes: 5 dumbbell shoulder press + 5 dumbbell push press then, for time: 21-15-9-15-21 box jump, 24/20″ platform 2x pushup (42-30-18-30-42) calorie row –or– machine calorie At Home: for time: 21-15-9-15-21 2x lunge jump 2x pushup (42-30-18-30-42) burpee –or– 200m run […]

Sunday, December 21, 2025

CrossFit MPH – WOD   WOD (Checkmark) In Gym: as many rounds as possible in 18 minutes: 100m farmer’s carry @ 100/70-lbs. 20x double dumbbell front rack step-up, 20″ platform 15x burpee At Home: as many rounds as possible in 18 minutes: 30x sit-up 20x object front rack step-up –or– 40x lunge 15x burpee

Saturday, December 20, 2025

CrossFit MPH – WOD   WOD (Checkmark) In Gym: three rounds for time: 15x handstand pushup 21x russian swing @ 70/55-lbs. 42x air squat At Home: three rounds for time: 20x atomic pushup 21x object russian swing –or– 36x superman 42x air squat

Friday, December 19, 2025

CrossFit MPH – WOD   WOD (Checkmark) In Gym: every minute, on-the-minute, for 10 minutes: 1-5 challenging pull-up OR dip option, including: -ring or bar muscle-up -dip option then, for time: 21-15-9 sumo deadlift high-pull @ 95/65-lbs. pull-up box jump, 24/20″ platform At Home: for time: 21-15-9 object swing –or– 2x plank up down pull-up […]

Thursday, December 18, 2025

CrossFit MPH – WOD   WOD (Checkmark) In Gym: for time: 2000m row 40x wall ball @ 20/14-lbs., 10/9-ft. 1000m row 40x wall ball 500m row 40x wall ball 40x single-arm object thruster –or– squat jump

Wednesday, December 17, 2025

CrossFit MPH – WOD   WOD (Checkmark) In Gym: every minute, on-the-minute, for 20 minutes: minute #1: 10x barbell back rack lunge minute #2: 10x barbell push press minute #3: 20x deadlift minute #4: rest At Home: every minute, on-the-minute, for 20 minutes: minute #1: 10x barbell back rack lunge minute #2: 10x barbell push […]

Tuesday, December 16, 2025

CrossFit MPH – WOD   WOD (Checkmark) In Gym: four cycles; as many repetitions as possible in 3 minutes; rest exactly 90 seconds between cycles: 15x toes-to-bar 5x wall climb max burpee in remaining time At Home: four cycles; as many repetitions as possible in 3 minutes; rest exactly 90 seconds between cycles: 20x v-up […]

Monday, December 15, 2025

CrossFit MPH – WOD   WOD (Checkmark) In Gym: clean deadlift to mid-thigh + clean pull + clean 1-1-1-1-1 *Begin each round every 2 minutes. Light-medium, warm-up weights. clean 2-2-2-2-2-2-2 *Begin each round every 2.5 minutes. At Home: 10 rounds, every 90 seconds: 30x mountain climber 5-10x object squat clean –or– standing long jump then, […]