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 […]
Wednesday, October 22, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: bench press 2-2-2-2-2-2 *Begin every 3 minutes. shoulder press 3-3-3-3-3 *Begin every 2 minutes. At Home: for time: 12-11-10-9-8-7-6-5-4-3-2-1 object shoulder press –or– atomic pushup pushup
Tuesday, October 21, 2025
CrossFit MPH – WOD WOD (Checkmark) “Posh Spice 2” as many rounds as possible in 12 minutes: 12x front squat @ ¾ bodyweight 21/18 calorie row –or– cardio machine At Home: “Posh Spice” as many rounds as possible in 12 minutes: 12x goblet squat –or– 24x squat 2 rounds of (35 mountain climber + […]
Monday, October 20, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 30x box jump, 30/24″ platform 1-mile run 10x rope climb, 15-ft. 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: for time: 50x squat jump 1-mile run –or– 80x burpee 20x strict pull-up […]
Sunday, October 19, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: in teams of two, 12 rounds for time (partners alternate rounds): 12/9 calorie row 8x dumbbell power clean @ 100/70-lbs. 6x single-arm devil’s press @ 50/35-lbs. At Home: 6 rounds for time: 10x burpee 8x object power clean –or– 10x squat jump 6x single-arm object devil’s […]
Saturday, October 18, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 21-15-12-9-6-3 front squat @ 125/85-lbs. *Complete 40x double under after each set of front squats. At Home: for time: 21-15-12-9-6-3 object front squat –or– 3x air squat *Complete 200m run after each set of front squats.
Friday, October 17, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: three buildup complexes: 2 push press + 3 push jerk *medium, not maximal weights* *Begin every 3 minutes. then, for time: 50x push jerk @ 135/95-lbs. 50x toes-to-bar 800m run At Home: for time: 50x object push jerk –or– atomic pushup 50x v-up –or– pike-up 50x […]
Thursday, October 16, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: in five three-minute cycles, complete as many rounds as possible; rest exactly one minute between cycles: 3x deadlift @ 245/175-lbs. 6x burpee 9x air squat At Home: in five three-minute cycles, complete as many rounds as possible; rest exactly one minute between cycles: 3x object deadlift […]
Wednesday, October 15, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Scary Spice” for time: 25x hang power snatch @ 95/65-lbs. 25x ring dip 100x walking lunge 25x ring dip 25x hang power snatch then, take 10 minutes to build up to a heavy hang snatch single. At Home: “Scary Spice” for time: 25x single-arm dumbbell/object power […]
Tuesday, October 14, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many rounds as possible in 15 minutes: 2x strict handstand pushup 4x strict pull-up 8x calorie row/machine calorie then, practice handstands and handstand walking for 15 minutes. At Home: as many rounds as possible in 15 minutes: 4x atomic pushup 4x strict pull-up option 150m […]