Saturday, November 1, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Cardamom Spice 5” as many rounds as possible in 15 minutes: 50-foot handstand walk –or– 4x wall climb 250m row then, five sets for quality: 5x strict dip option (bodyweight, banded, or weighted) At Home: “Cardamom Spice 3” as many rounds as possible in 13 minutes: […]
Friday, October 31, 2025
CrossFit MPH – WOD WOD (Checkmark) “Zombieland: Double Tap” in teams of two, for time: 70x clean @ 110/70-lbs. 400m carry 70x thruster 400m carry 10x legless rope climb, 12 feet 1-mile run *In this workout, all movements EXCEPT for the one-mile run occur with only one partner working at a time, and the […]
Thursday, October 30, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Chocolate Spice 3” for time: 100x squat 100x pushup 100x sit-up 100x lunge then, “Durante Core” 3-4 rounds: 10-15x hollow rock 10-15x v-up 10-15x tuck-up 10-second hollow hold –1 minute rest– At Home: “Chocolate Spice” for time: 100x squat 100x pushup 100x sit-up 100x lunge
Wednesday, October 29, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: every minute, on-the-minute, for 10 minutes: 2 snatch balance then, “Peppercorn” in 12 minutes, complete: four rounds: +50x double under +200m run as many burpees as possible in remaining time At Home: “Peppercorn” in 12 minutes, complete: four rounds: +50x lateral agility hop over barrier +70x […]
Tuesday, October 28, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Anise” three rounds for time: 15x chest-to-bar pull-up 21x push press @ 115/75-lbs. At Home: “Anise” three rounds for time: 15x strict pull-up –or– 20x sheet row –or– 24x strict sit-up 21x object push press –or– pushup
Monday, October 27, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: Complete 20 minutes, every minute, on-the-minute: minutes 1-10: 2 hang power clean (heavy for the day) minutes 11-20: 2 deadlift (heavy for the day) At Home: Complete 21 minutes, every minute, on-the-minute—where the first seven minutes are 5-9x dumbbell/object hang power clean (max vertical jump), the […]
Sunday, October 26, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 21-15-9 toes-to-bar overhead squat @ 95/65-lbs. then, three rounds for quality: 10x weighted pushup (heavy) 10x dumbbell gorilla row (heavy) At Home: for time: 30-20-10 v-up single-arm dumbbell overhead squat (complete half of the reps on each side) –or– 2x air squat
Saturday, October 25, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many repetitions as possible in 30 minutes: 3x wall climb 200m run 1 squat clean @ 80-90% 1 RM At Home: as many repetitions as possible in 30 minutes: 3x (inchworm + 2 pushup) 200m run 2-4 heavy object squat clean –or– 1-minute plank hold
Friday, October 24, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: three rounds for maximum reps: 2 minutes: row (calorie) 2. minutes: burpee 2 minutes: dumbbell step-up, 24/20″ platform @ 50/35-lbs. –rest one minute– then , “Shoulder Health Pump Sesh 5” for 3 sets: 8-12 dumbbell lateral raise @ light loads 8-12 plate front raise @ light […]
Thursday, October 23, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: every minute, on-the-minute, for 8 minutes: 1x power snatch @ medium, technical weights then, three rounds for time: 25x power snatch @ 75/55-lbs. 50x double under 15x chest-to-bar pull-up At Home: three rounds for time: 25x single-arm object snatch –or– 30x lunge jump 35x air squat […]