Tuesday, February 11, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: five rounds for time: 400m run –or– 500m row 30x sit-up 15x dumbbell push press @ 100/70-lbs. At Home: five rounds for time: 400m run –or– 20x burpee 30x sit-up 15x object push press –or– atomic pushup
Monday, February 10, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: back squat 5-5-5-5-5 Begin each round every four minutes. then, 1 ¼ back squat 3-3-3-3 @ medium weights* *After each set complete one unbroken set of wall balls (stop at 20 reps). At Home: five rounds for quality, rest amply between rounds: 15x object squat –or– […]
Sunday, February 9, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many repetitions as possible: 3 minutes: knees-to-elbows 3 minutes: wall climb –30 seconds rest– 2 minutes: knees-to-elbows 2 minutes: wall climb –30 seconds rest– 1 minute: knees-to-elbows 1 minute: wall climb At Home: as many repetitions as possible: 3 minutes: v-up/pike-up 3 minutes: wall climb […]
Saturday, February 8, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: three rounds for time: 15x power clean @ 135/95-lbs. 25x wall ball @ 20/14-lbs., 10/9-ft. target At Home: three rounds for time: 15x object power clean –or– (burpee + standing long jump) 25x single-arm object thruster –or– 50x air squat
Friday, February 7, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: three rounds for time: 10x strict handstand pushup 15x ring dip 20x pushup 400m run –or– 90x double under At Home: three rounds for time: 10x atomic pushup 15x dip option 20x pushup 400m run –or– 90x lateral hop
Thursday, February 6, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: four rounds: 4 front squat, 1-second pause + 4 front rack lunge + 4 front squat, 1-second pause *Begin each set every 2.5 minutes. Use medium-heavy weights. then, five rounds for time: 20/16-calorie row –or– machine calorie 15x front rack lunge @ 75/55-lbs. At Home: five […]
Wednesday, February 5, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: in teams of two, 20 rounds for time*: 9x box jump, 24/20″ platform 7x burpee 5x push jerk @ 155/105-lbs. *bar pulled from the rack* *Partners alternate rounds. At Home: 10 rounds for time: 10x lunge jump 7x burpee 5x object jerk –or– 6x atomic pushup
Tuesday, February 4, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: deadlift 5-5-5-3-3-3 These are touch-and-go reps. Begin each round every three minutes. then, tabata bottom-to-bottom squat At Home: two cycles, as many rounds as possible in 6 minutes; rest two minutes between cycles: 10x alternate arm/alternate leg pike-up 15x object deadlift –or– (burpee + tuck jump) […]
Monday, February 3, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Fran” for time: 21-15-9 thruster @ 95/65-lbs. pull-up At Home: “Fran” for time: 21-15-9 object thruster –or– (burpee + squat jump) strict pull-up –or– 2x pulling option –or– 2x pushup
Sunday, February 2, 2025
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: for time: 35x box jump, 30/24″ platform 25x strict ring dip 50x russian swing @ 70/55-lbs. 25x strict ring dip 35x box jump, 30/24″ platform At Home: for time: 100x air squat 25x dip option 50x object russian swing –or– superman, 2-second hold at the […]