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 […]
Wednesday, March 12, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: three rounds for time: 50x air squat 35x russian kettlebell swing @ 55/35-lbs. 15x strict ring dip At Home: three rounds for time:: 50x air squat 35x object russian swing –or– 45x superman 15x strict dip option
Tuesday, March 11, 2025
CrossFit MPH – WOD WOD (Checkmark) HAPPY BIRTHDAY, MEL!🎉 In Gym: as many rounds as possible in 15 minutes: 5x strict pull-up 7x burpee 10x shoulder-to-overhead @ 115/75-lbs. then, “8 Minute Flight Simulator” as far as possible in 8 minutes: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 unbroken double under* *this workout can be modified in many ways and is […]
Monday, March 10, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: back squat 3-3-3-3-3-3-3 Begin each round every 3 minutes. then, three sets for quality: 20x bulgarian split squat (10 per side) into max rep lunge jump *stop at 20* At Home: five sets for quality: 10x goblet squat –or– 10x squat, 5-second pause below parallel 20x […]
Sunday, March 9, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: 200m run 40x sit-up 40/32 calorie machine 400m run 30x sit-up 30/24 calorie machine 800m run 20x sit-up 30/24 calorie machine At Home: 200m run 40x sit-up 30x inverted burpee 400m run 30x sit-up 20x inverted burpee 800m run 20x sit-up 10x inverted burpee
Saturday, March 8, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many rounds as possible in 20 minutes: 30x burpee 20x single-arm snatch @ 50/35-lbs. 100m single-arm farmer’s carry @ 50/35-lbs. At Home: as many rounds as possible in 20 minutes: 30x burpee 20x object single-arm snatch 100m object single-arm farmer’s carry
Friday, March 7, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: “25.2” / “22.3” for time: 21x pull-up 42x double under 21x thruster @ 95/65-lbs. 18x chest-to-bar pull-up 36x double under 18x thruster @ 115/75-lbs. 15x bar muscle-up 30x double under 15x thruster @ 135/85-lbs. At Home: “25.2” / “22.3” for time: 42x bodyweight renegade row 21x […]
Thursday, March 6, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: every minute, on-the-minute, for 12 minutes: 3x power clean + 2x hang power clean + 1x push jerk then, as many repetitions as possible in four minutes: 20x burpee + max hang power clean & jerk @ 135/95-lbs. in remaining time At Home: every minute, on-the-minute, […]
Wednesday, March 5, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many rounds as possible in 13 minutes: 8x box jump, 24/20″ platform 5x chest-to-bar pull-up 100m run At Home: as many rounds as possible in 13 minutes: 8x lunge jump 2-5x challenging pulling option 8x burpee
Tuesday, March 4, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: at light weights, five sets for technique: 1 hang power snatch + 1 overhead squat + 1 hang squat snatch *Begin each round every 75 seconds. then, for time: hang squat snatch @ 75/55-lbs. 21-18-15-12-9-6-3 *Complete 20 bodyweight reverse lunges after each set. At Home: for […]