Monday, November 24, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: front squat 3-3-3-3-3-3 Begin each round every three minutes. then, two sets: 10x (1 ¼ front squat) @ 50% heaviest weight lifted 1-minute wall sit hold At Home: At Home: seven rounds for time: 6-10x object squat –or– 12x squat jump + 12x lunge jump 1-minute […]
Sunday, November 23, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: in teams of two, as many rowing meters as possible in 40 minutes. *Every time partners switch, the “working” partner completes 5x (burpee + pull-up) before resting. At Home: run 5k –or–10k
Saturday, November 22, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: In Gym: every minute, on-the-minute, for 21 minutes: minute 1: max dumbbell man makers @ 100/70-lbs. minute 2: 10x dumbbell thruster 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 […]
Friday, November 21, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many repetitions as possible in 14 minutes: 30x toes-to-bar 30x box jump, 24/20″ platform 15x strict handstand pushup 30x toes-to-bar 30x box jump max strict handstand pushup in remaining time At Home: as many repetitions as possible in 14 minutes: 30x v-up –or– pike-up 40x […]
Thursday, November 20, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 21-15-9 front squat @ 135/95-lbs. lateral burpee then, take 10 minutes to build to a heavy front squat double for the day. At Home: for time: 21-15-9 object front squat –or– 3x air squat lateral burpee
Wednesday, November 19, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: snatch pull + power snatch @ light, warm-up weights 1-1-1-1-1 *Begin each round every 90 seconds. power snatch 2-2-2-2-2-2-2 *Begin each round every 2.5 minutes. At Home: five rounds, every 2.5 minutes: 4 0x mountain climber 6-10x object power snatch –or– standing long jump 6-10x object […]
Tuesday, November 18, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many rounds as possible in 20 minutes: 3x rope climb, 15-ft. 20x pushup 400m run –or– 450m row At Home: as many rounds as possible in 20 minutes: 6-9x strict pull-up option 20x pushup 400m run –or– (50x jumping jack + 50x mountain climber + […]
Monday, November 17, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: four rounds for time: 21x wall ball @ 20/14-lbs., 10/9-ft. target 12x deadlift @ 275/185-lbs. then, three sets for quality: 5x strict weighted, bodyweight or assisted pull-up At Home: four rounds for time: 21x single-arm object thruster –or– squat jump 12x object deadlift –or– 12x per […]
Sunday, November 16, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many rounds as possible in 15 minutes: 10x hang power clean @ 95/65-lbs. 10x push jerk 10x strict ring dip At Home: as many rounds as possible in 15 minutes: 10x object hang power clean –or– squat jump 10x object push jerk –or– atomic pushup […]
Saturday, November 15, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 80x single-arm snatch @ 50/35-lbs. 80x sit-up 80x lateral burpee (over dumbbell) 800m run –or- row At Home: for time: 80x single-arm object snatch –or– 160x lunge 80x sit-up 80x lateral burpee (over dumbbell) 800m run