Saturday, March 22, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: in teams of two, four rounds for time: 60x walking lunge 45x swing @ 55/35-lbs. 30x goblet squat 20x single-arm devil’s press *One athlete works at a time. At Home: four rounds for time: 30x walking lunge 20x object swing –or– superman 15x goblet squat –or– […]
Friday, March 21, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 1 mile run + five rounds: 15x toes-to-bar 15x box jump, 24/20″ platform + 1 mile run At Home: for time: 1 mile run –or– (20x no pushup burpee + 100x jumping jack + 20x no pushup burpee) + five rounds: 15x virtual toes-to-bar […]
Thursday, March 20, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: 12 rounds, every 90 seconds: 3x overhead squat then, 3 sets for quality: 1-minute wall sit 10 per side: single-leg romanian deadlift At Home: 12 rounds, every 90 seconds: 3-8x heavy thruster –or– 5-10x 2-pushup burpee
Wednesday, March 19, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: five rounds for time: 400m run –or– 21/18-calorie row/machine calorie 12x deadlift @ 155/105-lbs. 6x power clean At Home: five rounds for time: 400m run –or– 18x burpee 12-21x object deadlift 6x object power clean –or– 2x lunge jump
Tuesday, March 18, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: every minute, on-the-minute, for 18 minutes: minute 1: max rope climb minute 2: max pushup minute 3: rest At Home: every minute, on-the-minute, for 18 minutes: minute 1: max strict pull-up minute 2: max pushup minute 3: rest
Monday, March 17, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: three rounds for time: 75x double under 15x handstand pushup 12x front squat @ 135/95-lbs. then, take 10 minutes to build up to a heavy thruster double (from the rack). At Home: three rounds for time: 75x max lateral hop 15x object push press –or– atomic […]
Sunday, March 16, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: in teams of two, as many rounds as possible in 20 minutes: 10x hang power clean @ 165/115-lbs. 20x rotational sit-up 20x burpee pull-up *Both athletes may work at the same time each round on the hang power cleans and rotational sit-ups. Only one athlete may work […]
Saturday, March 15, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 3-6-9-12-15-18-21 wall ball @ 20/14-lbs. *After each round of wall balls, complete 6-12x ring pushup. At Home: 3-6-9-12-15-18-21 single-arm object thruster –or– squat jump *After each round, complete 6-12x pushup.
Friday, March 14, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time* 5x wall climb 50 calorie row 5x wall climb 25x deadlift @ 225/155-lbs. 5x wall climb 25x clean @ 135/85-lbs. 5x wall climb 25x snatch @ 95/65-lbs. 5x wall climb 50 calorie row *There is a 20-minute time limit to this workout. At Home: […]
Thursday, March 13, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: three rounds, each for time; begin each round at the top of a six-minute clock: round #1: 800m run + 10x toes-to-bar round #2: 400m run + 20x toes-to-bar round #3: 200m run + 30x toes-to-bar At Home: three rounds, each for time; begin each round […]