Thursday, September 18, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: “ToddWOD” two rounds for time: 8x ring muscle-up 23x single-leg squat 19x toes-to-bar 8x devil’s press @ 100/70-lbs. 5x deficit strict handstand pushup, 5″/3″ platform At Home: “ToddWOD” two rounds for time: 16x strict pull-up 23x object front rack lunge –or–46x lunge 19x virtual toes-to-bar, 3-second […]
Wednesday, September 17, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many rounds and repetitions as possible in 15 minutes: 5, 10, 15, 20… double under v-up russian swing @ 70/55-lbs. *Continue adding an additional 5 reps each round until time elapses. then, “Dumbbell Bulletproofing Complex #1” three rounds for quality: 3 per side: dumbbell turkish […]
Tuesday, September 16, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: six rounds; every 4 minutes: 3 heavy bench press 500m row or cardio machine (recovery pace) At Home: six rounds; every 4 minutes: 15x weighted, deficit or regular pushup 400m run –or– 20x burpee
Monday, September 15, 2025
CrossFit MPH – WOD WOD (Checkmark) Happy 10 Years at CrossFit MPH, Tara C.! In Gym: 6 rounds, every 90 seconds: *at light-medium technical weights* 1 power clean + 2 front rack lunge + 2 front squat then, “The Tara” in 12 minutes, complete: 500m medicine ball run @ 20/14-lbs. 26x front rack lunge […]
Sunday, September 14, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: four rounds, each for time; begin every 5 minutes: 75x double under 25x strict ring dip 20x swing @ 55/35-lbs. *This workout is scored by the slowest time across all four rounds. At Home: four rounds, each for time; begin every 5 minutes: 75x lateral hop […]
Saturday, September 13, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 27-21-15-9 wall ball @ 20/14-lbs. burpee pull-up At Home: for time: 27-21-15-9 single-arm thruster –or– squat jump burpee pull-up option
Friday, September 12, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: 10 rounds, every 2 minutes: 1x heavy hang power clean 2x heavy power clean 200m row/machine At Home: 10 rounds, every 2 minutes: 5x object hang power clean –or– squat jump 5x heavy power clean –or– 45-second wall sit hold 10x (sit-up + max vertical jump)
Thursday, September 11, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: “RJ” five rounds for time: 400-800m run 3-5x rope climb 30-50x pushup At Home: “RJ” five rounds for time: 800m run 5x rope climb 50x pushup
Wednesday, September 10, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many repetitions as possible in 15 minutes: 10x front rack lunge @ 100/70-lbs. 20x weighted sit-up @ 50/35-lbs. 30-second handstand hold At Home: as many repetitions as possible in 15 minutes: 10x object front rack lunge 20x object weighted sit-up –or– sit-up 30-second handstand hold […]
Tuesday, September 9, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: five rounds for max reps: 1 minute: power snatch @ 135/95-lbs. 1 minute: box jump, 24/20″ platform then, 3 rounds; every 2.5 minutes: Option #1: 1-5 strict ring muscle-ups Option #2: 5 banded low ring muscle-ups Option #3: 3-5 strict pull-up option (including false grip strict […]