Author: MPH

Wednesday, November 26, 2025

CrossFit MPH – WOD   WOD (Checkmark) In Gym: five rounds, every 90 seconds: *light-medium, technical weights* 2x overhead squat (from the rack) then, for time: 800m run –or– 900m row 40x box jump, 24/20″ platform 400m run –or– 500m row 80x box jump At Home: for time: 800m run –or– 40x (sit-up + max […]

Tuesday, November 25, 2025

CrossFit MPH – WOD   WOD (Checkmark) In Gym: dumbbell complex; 4 sets*: 1 dumbbell power snatch + 1-2 dumbbell push press per side *begin each set every 2 minutes. as many rounds as possible in 15 minutes: 6x toes-to-bar 6x single-arm snatch @ 70/55-lbs. 12x pushup At Home: as many rounds as possible in […]

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 + […]