Monday, March 3, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: bench press 5-5-3-3-1-1-1-1 then, 3-4 sets for quality: 10-15x low bar seated L-sit pull-up 20x hollow rock 10x dumbbell lateral raise At Home: alternating double tabata: wide-grip pushup rotational sit-up alternating double tabata: dip option row option
Sunday, March 2, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: three four-minute cycles; rest 90 seconds between cycles: 25x wall ball @ 20/14-lbs. 10x burpee max dumbbell step-up @ 50/35-lbs., 24/20″ platform in remaining time At Home: three four-minute cycles; rest 90 seconds between cycles: 25x single-arm object thruster –or– squat jump 10x burpee max object […]
Saturday, March 1, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: in teams of two, as many rounds as possible in 20 minutes: 50x sumo deadlift high-pull @ 75/55-lbs. 40x toes-to-bar 30x handstand pushup *One partner works at a time. At Home: as many rounds as possible in 21 minutes: 20x object swing –or– plank up down […]
Friday, February 28, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: “25.1” as many rounds and repetitions as possible in 15 minutes*: 3x lateral burpee over dumbbell 3x dumbbell hang clean and jerk @ 50/35-lbs. 30-ft. bodyweight walking lunge *Add 3 lateral burpees and 3 dumbbell hang clean and jerks each round. At Home: “25.1” as many […]
Thursday, February 27, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: three rounds for time: 1000/800m row –or– cardio machine 100x double under 100m farmer’s carry @ 100/70-lbs. then, practice handstands for 10 minutes. At Home: three rounds for time: 800m run –or– (100x jumping jack + 100x high knees + 20x air squat) 25x burpee 1-minute […]
Wednesday, February 26, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: deadlift 10-8-6-4-4-4 Begin each round every three minutes. then, three rounds, as many rounds as possible in one minute; rest one minute between rounds: 5x air squat 5x sit-up 5x burpee At Home: two cycles, as many rounds as possible in 6 minutes; rest two minutes […]
Tuesday, February 25, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: three rounds for time: 20x pull-up 30x hand-release pushup 600m run At Home: three rounds for time: 20x pulling option 30x hand-release pushup 400m run –or– 40x lunge
Monday, February 24, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many rounds as possible in 10 minutes: 20x single-leg squat (alternating, total) –or– 20x goblet squat @ 50/35-lbs. 10x power clean @ 185/125-lbs. At Home: as many rounds as possible in 10 minutes: 20x object goblet squat –or– 20x squat, 1-second hold at bottom of […]
Sunday, February 23, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many rounds as possible in 15 minutes*: 60x double under 30x russian swing @ 70/50-lbs. *At the top of every 3-minute interval (0:00, 0:03, 0:06, 0:09, 0:12), perform a 1-minute plank hold. At Home: as many rounds as possible in 15 minutes: 60x lateral hop (odd […]
Saturday, February 22, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: every minute, on-the-minute, for 12 minutes: odd minutes: 5x shoulder press + 10x push press @ 115/75-lbs. even minutes: 5-10x strict pull-up then, “Shoulder Health Pump Sesh 3” 2-3 sets: 8-12 med ball incline press (medium dumbbells) 8-12 dumbbell lateral raise (light dumbbells) 8-12 reps per side: […]