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 […]
Monday, October 13, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: back squat 7-5-5-3-3-2-2 Begin each round every 3.5 minutes. then, three rounds for quality: 1-minute wall sit hold up to 20 unbroken wall ball At Home: five drop sets for quality; rest amply between sets: 5-10x object front squat (heavy) + 5-10 object front squat (light) […]
Sunday, October 12, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: five rounds for time: 20-second L-sit hold 25x v-up 20x sumo deadlift high-pull @ 95/65-lbs. At Home: five rounds for time: 30-second hollow hold 25x v-up 20x object swing –or– 30x superman
Saturday, October 11, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: four heavy sets: 5 right arm dumbbell shoulder press + 5 left arm dumbbell shoulder press then, as many rounds as possible in 15 minutes: 20x single-arm overhead lunge @ 50/35-lbs. 20x single-arm push press 20x pushup At Home: as many rounds as possible in 20 […]
Friday, October 10, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: complete six three-minute rounds; rest exactly one minute between rounds: ODD rounds: 15x burpee + max bar muscle-up in remaining time EVEN rounds: 15x burpee + max handstand walk –or– wall climb in remaining time At Home: complete six three-minute rounds; rest exactly one minute between […]
Thursday, October 9, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 10-9-8-7-6-5-4-3-2-1 deadlift @ 275/185-lbs. 2x bodyweight step-up , 30/24″ platform At Home: for time: 10-9-8-7-6-5-4-3-2-1 object deadlift –or– 3x walking lunge squat jump 3x mountain climber