Sunday, December 14, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: bench press* 10-10-10-10-10 *After each round, complete 100 single unders. Begin each round every 4 minutes. then, two sets for quality: 10x heavy single-arm bent-over row, per side 10-15x: barbell curl At Home: 100x deficit or regular pushup 50x close-grip pushup 100x sit-up
Saturday, December 13, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: TURBO SATURDAY Workout #1: “Single Thruster” Take 10 minutes to build up to a heavy thruster single (bar is pulled from the rack). Workout #2: “Strictie Burpee” every minute, on-the-minute for 14 minutes: odd minutes: max burpee even minutes: max strict pull-up Workout #3: “Row Relay” […]
Friday, December 12, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: five rounds, begin every 2 minutes: 2x heavy power snatch then, three rounds for time: 10x power snatch @ 95/65-lbs. 1 minute handstand hold At Home: four rounds for time: 12x object power clean 1 minute handstand hold option
Thursday, December 11, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many rounds as possible in 15 minutes: 200m run –or– cardio machine 3x ring muscle-up At Home: as many rounds as possible in 15 minutes: 200m run –or– cardio machine –or– (30x jumping jack + 30x lateral hop) 6x challenging pull-up option 6x challenging dip […]
Wednesday, December 10, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym*: overhead squat 3-3-3-3-3 front rack lunge 6-6-6-6 front squat 9-9-9 *Begin each round every 2.5 minutes. There is no rest between sets. At Home: as many rounds as possible in 13 minutes: 10x single-arm overhead lunge, right arm 10x single-arm overhead lunge, left arm 10x front […]
Tuesday, December 9, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many repetitions as possible in 7 minutes: burpee –rest 5 minutes– as many repetitions as possible in 7 minutes: 3x deadlift @ 315/225-lbs. 10x box jump, 24/20″ platform At Home: as many repetitions as possible in 7 minutes: burpee –rest 5 minutes– as many repetitions […]
Monday, December 8, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: five rounds for time: 15-calorie row –or– machine calorie 12x chest-to-bar pull-up 15x pushup At Home: five rounds for time: 15x burpee 12x pull-up option 15x pushup
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– […]