Sunday, September 28, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Service Cup Workout #2” as many rounds as possible in 20 minutes: 20/16 calorie row 50-ft. farmers carry @ 50/35-lbs.* *Add 50-ft. to the farmers carry every consecutive round. At Home: “Service Cup Workout #2” as many rounds as possible in 20 minutes: 400m run 50-ft. object […]
Saturday, September 27, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: overhead squat 2-2-2-2-2-2 Begin each round every 3 minutes. then, as many repetitions as possible in 5 minutes: 30x overhead squat @ 95/65-lbs. max burpee in remaining time At Home: three rounds; as many repetitions as possible in 5 minutes; rest two minutes between rounds: 30x object […]
Friday, September 26, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Staggered Cindy” 10 sets*, as many rounds as possible in two minutes, rest exactly one minute between sets: 5x pull-up 10x pushup 15x squat *Continue each set exactly where the last set finished. At Home: “Staggered Cindy” 10 sets*, as many rounds as possible in two […]
Thursday, September 25, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: deadlift 3-3-3-3-3-3 Begin each round every three minutes. then, three rounds for quality: 10 per side: bulgarian split squat @ heavy weights At Home: as many rounds as possible in 15 minutes: 10x dumbbell deadlift –or– single-leg glute bridge per side 10x dumbbell shoulder press, 1-second hold […]
Wednesday, September 24, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 50-40-30-20-10* single-arm hang snatch @ 55/40-lbs. (alternating, total) *After each round, complete 15 (burpee + box jump over), 24/20″ platform At Home: for time: 50-40-30-20-10* object push press –or– push press *After each round, complete 15 burpees and 20 lunge jumps.
Tuesday, September 23, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 21x squat clean @ 135/95-lbs. 500m row –or– cardio machine 15x squat clean 500m row 9x squat clean 500m row then, take 10 minutes to build up to a heavy squat clean single. At Home: for time: 27-21-15 object squat clean –or– (squat + squat […]
Monday, September 22, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Ginger Spice” as many rounds as possible in 20 minutes: 400m run 20x single-arm push press @ 50/35-lbs. 10x chest-to-bar pull-up At Home: “Ginger Spice” as many rounds as possible in 20 minutes: 400m run –or– 2 rounds of (30x skipping in place + 15x 3-point […]
Sunday, September 21, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: power snatch 2-2-2-2-2-2 Begin each round every 2.5 minutes. then, snatch pull @ ~115% heaviest power snatch from part one. At Home: five rounds, every 2.5 minutes: 50x mountain climber 6-10x object power snatch –or– standing long jump
Saturday, September 20, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: in a 15-minute window: complete an 800m run. in remaining time, as many rounds as possible of: 5x hang power clean @ 125/85-lbs. 5x strict pull-up 10x pushup At Home: in a 15-minute window: complete an 800m run. in remaining time, as many rounds as possible […]
Friday, September 19, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Service Cup #1” for time: 21-15-9-9 thruster @ 95/65-lbs. lateral burpee At Home: for time: 21-15-9-9 object thruster –or– 2x squat jump lateral burpee