Author: MPH

Friday, January 3, 2025

CrossFit MPH – WOD   WOD (Checkmark) In Gym: 10 minutes, every other minute: 1 snatch deadlift + 1 snatch pull + 2 power snatch @ light-to-medium, technique weights then, for time: 50x wall ball @ 20/14-lbs., 10/9-ft. 30x power snatch @ 135/95-lbs. At Home: for time: 50x single-arm object thruster –or– squat jump 50x […]

Thursday, January 2, 2025

CrossFit MPH – WOD   WOD (Checkmark) In Gym: front squat 3-3-3-3-3-3 Begin each round every 3 minutes. then, for time: 20x front squat @ ½ heaviest weight lifted *Bar is pulled from the floor 40x lunge jump At Home: five rounds for time: 15x object front squat –or– 45x air squat 15x challenging upper […]

Wednesday, January 1, 2025

CrossFit MPH – WOD   WOD (Checkmark) In Gym: for time: 400m run –or– 90x double under 20x chest-to-bar pull-up 40x overhead squat @ 115/75-lbs. 20x chest-to-bar pull-up 400m run –or– 90x double under At Home: for time: 400m run –or– 75x lateral hop 30x v-up –or– pike-up 40x object squat –or– 80x air squat, […]

Tuesday, December 31, 2024

CrossFit MPH – WOD   WOD (Checkmark) In Gym: three rounds for max reps: 2 minutes: max calorie row 2 minutes: single-arm farmer’s hold @ 55/35-lbs. (1 minute per side) 2 minutes: max power clean @ 155/105-lbs. At Home: In Gym: three rounds for max reps: 2 minutes: max (sit-up + max vertical jump) 2 […]

Monday, December 30, 2024

CrossFit MPH – WOD   WOD (Checkmark) In Gym: five rounds for time: 2x rope climb 20x burpee 40x air squat then, “Shoulder Health Pump Sesh 2” two rounds for quality: 10 dumbbell Arnold press 10 plate external rotation 10 banded shoulder external rotation per side At Home: five rounds for time: 4-8x challenging pulling […]

Sunday, December 29, 2025

CrossFit MPH – WOD   WOD (Checkmark) In Gym: 30-27-24-21-18-15 box step-up @ 50/35-lbs., 24/20″ platform *After each round, complete 2 wall climb + 2 bar muscle-up. At Home: 30-27-24-21-18-15 object weighted lunge –or– 2x lunge *After each round, complete 2 wall climb –or– (4 inchworm + 2-4 challenging upper body pull)

Saturday, December 28, 2024

CrossFit MPH – WOD   WOD (Checkmark) In Gym: in teams of two, three 8-minute rounds for max reps; rest one minute between rounds*: -round #1: Complete 40x single-arm snatch @ 70/50-lbs. In the remaining time, complete as many toes-through-rings as possible. -round #2: Complete 60x toes-through-rings. In the remaining time, complete as many pushups […]

Friday, December 27, 2024

CrossFit MPH – WOD   WOD (Checkmark) In Gym: “Fight Gone Two Rounds!” two rounds for max reps: 90 seconds: wall ball @ 20/14-lbs. (reps) 90 seconds: sumo deadlift high-pull @ 75/55-lbs. (reps) 90 seconds: box jump, 20″ platform (reps) 90 seconds: push press @ 75/55-lbs. (reps) 90 seconds: row (calories) 90 seconds: rest In […]

Thursday, December 26, 2024

CrossFit MPH – WOD   WOD (Checkmark) In Gym: three rounds for time: 20x front squat @ 135/95-lbs. 20x pull-up 20x burpee At Home: 20x object front squat –or– 60x air squat 20x *pulling option* 20x burpee