Thursday, July 18, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: power snatch 2-2-2-2-2-2 Begin each round every 2.5 minutes. then, as many repetitions as possible in three minutes: power snatch @ 135/95-lbs. At Home: five rounds, every 2.5 minutes: 50x mountain climber 6-10x object power snatch –or– standing long jump then, five rounds, every 60-90 seconds: […]
Wednesday, July 17, 2024
Announcements Bring A Friend Week! Join us for an exciting week of FREE workouts with your buddies on 7/29 – 8/3. It’s the perfect opportunity to sweat it out together: workouts will be doable for ALL levels! If your friend joins MPH after Bring A Friend Week, you receive a $100 discount on your […]
Tuesday, July 16, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: in teams of two, four rounds for time: 30x shoulder-to-overhead @ 135/95-lbs. *partners work one at a time* 60x goblet squat @ 50/35-lbs. *partners may work at the same time* 1000m row *partners work one a time* At Home: in teams of two, four rounds for […]
Monday, July 15, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: three rounds for time: 30x hang power clean @ 115/75-lbs. 30x burpee At Home: three rounds for time: 30x object hang power clean –or– pulling option –or– 40x superman, 1-second hold at top of each rep 30x burpee
Sunday, July 14, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: five rounds for time: 15x thruster @ 75/55-lbs. 15/12-calorie row 50m farmer’s carry @ 100/70-lbs. At Home: five rounds for time: 25x object single-arm thruster –or– squat jump 400m run
Saturday, July 13, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Nate” as many rounds as possible in 20 minutes: 2x ring muscle-up 4x handstand pushup 8x swing @ 70/55-lbs. At Home: “Nate” as many rounds as possible in 20 minutes: 2-4x strict pull-up option 4x atomic pushup 8x object swing –or– 16x hollow rock
Friday, July 12, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: three rounds for time: 400m run 100x double under 10x front squat @ 225/155-lbs. At Home: three rounds for time: 400m run –or– 25x (sit-up + max vertical jump) 100x lateral hop 10-15x heavy object front squat –or– 50x air squat
Thursday, July 11, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: row as many meters as possible in 16 minutes*. *At the top of all even minutes, perform 10 burpees. At Home: as many rounds as possible in 15 minutes: 200m run –or– 12x burpee 30x air squat
Wednesday, July 10, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: bench press 5-5-5-5-5-5 Begin each round every three minutes. then, as many rounds as possible in 8 minutes: 20x walking lunge 12x dumbbell push press @ 100/70-lbs. At Home: as many rounds as possible in 15 minutes: 20x walking lunge 20x object push press –or– atomic […]
Tuesday, July 9, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 21-15-9 hang power snatch @ 115/75-lbs. pull-up box jump, 24/20″ platform At Home for time: 21-15-9 2x object single-arm snatch –or– 3x superman pull-up option 2x lunge jump