Friday, February 21, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: front squat 3-3-3-3-3-3-3 Begin each round every three minutes. then, tabata wall sit @ 50/35-lbs. At Home: seven rounds for time: 6-10x object squat –or– 12x squat jump + 12x lunge jump 1-minute plank hold
Thursday, February 20, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: in teams of two, for time: 20x synchro burpee 20x rope climb 20x synchro burpee 20x wall walk 20x synchro burpee 20x ring muscle-up *Share the rope climbs, wall walks and muscle-ups as needed. At Home: in teams of two, for time: 20x burpee 40x strict […]
Wednesday, February 19, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Grace” for time: 30x clean and jerk @ 135/95-lbs. then, take 10 minutes to build up to a heavy power clean + push jerk single. At Home: “Grace” for time: 30x object clean and jerk –or– 50x MPH-standard burpee
Tuesday, February 18, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 400m run –or– 500m row 30x box jump over, 24/20″ platform 400m run –or– 500m row 60x v-up 400m run –or– 500m row 30x dumbbell thruster @ 100/70-lbs. At Home: for time: 400m run –or– 20x burpee 60x lunge jump 400m run –or– 20x […]
Monday, February 17, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Be Like Mike” two rounds for time: 16x hang squat snatch @ ½ bodyweight 19x chest-to-bar pull-up 90x dumbbell front rack walking lunge @ 45/35-lb db. (hold anywhere on the shoulders or above) At Home: “Be Like Mike” two rounds for time: 16x object power snatch […]
Sunday, February 16, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many rounds as possible in 18 minutes: 12x dumbbell hang power clean @ 100/70-lbs. 15x box jump, 24/20″ platform 100m farmer’s carry @ 50/35-lbs. At Home: as many rounds as possible in 18 minutes: 12x object hang power clean –or– side lunge 15x box jump […]
Saturday, February 15, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: bench press 7-7-7-7-7-7 Begin each round every three minutes. then, as many rounds as possible in 8 minutes: 2x strict ring muscle-up option (strict ring muscle-up, banded low ring muscle-up, strict pull-up + strict dip option) 10x rotational sit-up 10x bent-over row @ medium-heavy weights At […]
Friday, February 14, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: every minute, on-the-minute, for 20 minutes: odd minutes: 7x heavy thruster even minutes: max wattage test (erg) At Home: every minute, on-the-minute, for 20 minutes: odd minutes: 7-10x heavy thruster –or– squat jump even minutes: 12x object single-arm snatch –or– 8-10x (sit-up + max vertical jump)
Thursday, February 13, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: 100x double under 25x deadlift @ 225/155-lbs. 30x burpee 25x deadlift 100x double under At Home: 100x lateral hop 25x object deadlift –or– 35x superman 30x burpee 25x object deadlift –or– 35x superman 100x lateral hop
Wednesday, February 12, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 5-4-3-2-1 rope climb 50-40-30-20-10 pushup At Home: for time: 10-8-6-4-2 challenging pulling option 50-40-30-20-10 pushup