Friday, November 14, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: back squat 3-3-3-3-3-3-3 Begin each round every 3.5 minutes. then, three sets for quality: 20x dumbbell bulgarian split squat (10 per side) into max rep weighted squat jump *stop at 20* At Home: five sets for quality: 10x goblet squat –or– 10x squat, 5-second pause below […]
Thursday, November 13, 2025
CrossFit MPH – WOD WOD (Checkmark) bench press 5-5-5-5-5-5 *Begin each set every four minutes. Between each round, complete a 200-250m row. then, two rounds for quality: 10-15 pushup option (incline, regular, weighted) At Home: three five-minute cycles, complete as many rounds as possible within the cycle and rest 90 seconds between cycles: 10-20x […]
Wednesday, November 12, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: four three-minute rounds; rest one minute between rounds: 200m run 12x pull-up max thruster @ 95/65-lbs. in remaining time At Home: four three-minute rounds; rest one minute between rounds: 200m run 12x pull-up option max object thruster –or– squat jump
Tuesday, November 11, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: “ Donny ” for time: 21-15-9-9-15-21 deadlift @ 225/155-lbs. burpee At Home: for time: 21-15-9-9-15-21 suitcase deadlift burpee
Monday, November 10, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time; 21-18-15-12-9-6-3 toes-to-bar push press @ 115/75-lbs. At Home: for time; 21-18-15-12-9-6-3 v-up –or– pike-up object push press –or– staggered grip pushup
Sunday, November 9, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Everything But The Bagel 2” as many rounds as possible in 16 minutes: 10x single-leg squat (alternating, total) 15x wall ball @ 20/14-lbs., 10-ft. target 20x pushup At Home: “Everything But The Bagel 2” as many rounds as possible in 16 minutes: 10x single-leg squat (alternating, […]
Saturday, November 8, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Ice Spice” four rounds for time: 21x burpee 15x hang power snatch @ 115/75-lbs. 9x overhead squat At Home: “Ice Spice” four rounds for time: 21x burpee 15x object single-arm snatch –or– squat jump. 9x single-arm overhead lunge –or– 18x lunge
Friday, November 7, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Rosemary Spice” as far as possible in 20 minutes: 1000m row 75x step-up @ 50/35-lbs., 24/20″ platform 750m row 55x weighted step-up 500m row 35x weighted step-up 250m row 15x weighted step-up At Home: “Rosemary Spice” as far as possible in 20 minutes: 5 rounds cardio […]
Thursday, November 6, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Cajun Seasoning” for time*: 1-2-3-4-5-4-3-2-1 ring muscle-up (or challenging pull-up + dip option) *After each round, run 200m. At Home: “Cajun Seasoning” for time*: 3-4-5-6-7-6-5-4-3 challenging pull-up option challenging dip option *After each round, run 200m.
Wednesday, November 5, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Allspice” In teams of two, each partner will complete six two-minute rounds: 10x front squat @ 125/85-lbs. 20x lunge jump max meters on the rower in remaining time *Partners will alternate rounds. This workout is scored by the number of meters rowed by the team from […]