Monday, October 6, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 50x double under 50x burpee 50x double under 50-calorie row 50x double under 50x toes-through-rings 50x double under 50x russian kettlebell swing @ 55/35-lbs. At Home: for time: 50x lateral hop 50x burpee 100x high knees 50x pushup 50x lateral hop 50x v-up –or– […]
Sunday, October 5, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 50x wall ball @ 20/14-lbs. 20x dumbbell single-arm devil’s press @ 50/35-lbs. 35x wall ball 15x dumbbell single-arm devil’s press 20x wall ball 10x dumbbell single-arm devil’s press then, three sets for quality: 5x strict weighted dip 20x weighted or bodyweight v-up At Home: […]
Saturday, October 4, 2025
Friday, October 3, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: five rounds for time: 15/12 calorie row (any machine) 10x box jump @ 24/20″ platform 2-3x rope climb (option: legless) At Home: five rounds for time: 200m run –or– 15x (sit-up + max vertical jump) 20x lunge jump 6x challenging pull option
Thursday, October 2, 2025
Wednesday, October 1, 2025
CrossFit MPH – WOD WOD (Checkmark) Happy 10 Year MPH Anniversary, Walt C.! In Gym: “Steel Magnolias” for time: 1001m run 43x weighted pushup @ 25-lbs. 82x sit-up 101x double under 43x ring pull-up 82x air squat At Home: “Steel Magnolias” for time: 1001m run –or– 51x burpee 43x pushup, 1-second pause at bottom […]
Monday, September 29, 2025
“Baby Spice” two rounds for time: 25x swing @ 70/55-lbs. 20x lateral burpee 50x goblet lunge @ 70/55-lbs. 20x true strict bodyrow 25x push press @ 95/65-lbs.
Tuesday, September 30, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: back squat 3-3-3-3-3-3-3 Begin each round every 3.5 minutes. then, pause back squat* 3-3-3 *Weights should be 50-70% of heaviest loads lifted in part one. At Home: five sets for quality; rest amply between sets: 10-15x object front squat (heavy) –or– 20-30x squat jump 10x bulgarian […]
Sunday, September 28, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Service Cup Workout #2” as many rounds as possible in 20 minutes: 20/16 calorie row 50-ft. farmers carry @ 50/35-lbs.* *Add 50-ft. to the farmers carry every consecutive round. At Home: “Service Cup Workout #2” as many rounds as possible in 20 minutes: 400m run 50-ft. object […]