Wednesday, March 26, 2025
Announcements Bring A Friend Week at MPH is 4/7-4/12! You can bring your friends to as many classes as they’d like to attend during this time! Please sign them up here to join you in class! CrossFit MPH – WOD WOD (Checkmark) In Gym: five sets, begin once every 90 seconds, for technique: […]
Tuesday, March 25, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 10-8-6-4-2 ring muscle-up –or– 2x pull-up option *After each round, run 400m –or– row 500m At Home: for time: 20-16-12-8-4 challenging pull-up option strict dip option *After each round, run 400m –or– 35x walking lunge
Monday, March 24, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 50x burpee 50x bear complex @ 135/95-lbs. At Home: for time: 50x burpee 50x object bear complex –or– ([50x sit-up + max vertical jump] + 50x squat jump}
Sunday, March 23, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: bench press 7-5-3-3-3-3-3 Begin each round every three minutes. then, as many rounds as possible in 8 minutes: 12x gorilla row @ 70/55-lbs. 12x strict static dip (on boxes) At Home: alternating double tabata: wide-grip pushup rotational sit-up then, as many rounds as possible in 8 […]
Saturday, March 22, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: in teams of two, four rounds for time: 60x walking lunge 45x swing @ 55/35-lbs. 30x goblet squat 20x single-arm devil’s press *One athlete works at a time. At Home: four rounds for time: 30x walking lunge 20x object swing –or– superman 15x goblet squat –or– […]
Friday, March 21, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 1 mile run + five rounds: 15x toes-to-bar 15x box jump, 24/20″ platform + 1 mile run At Home: for time: 1 mile run –or– (20x no pushup burpee + 100x jumping jack + 20x no pushup burpee) + five rounds: 15x virtual toes-to-bar […]
Thursday, March 20, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: 12 rounds, every 90 seconds: 3x overhead squat then, 3 sets for quality: 1-minute wall sit 10 per side: single-leg romanian deadlift At Home: 12 rounds, every 90 seconds: 3-8x heavy thruster –or– 5-10x 2-pushup burpee
Wednesday, March 19, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: five rounds for time: 400m run –or– 21/18-calorie row/machine calorie 12x deadlift @ 155/105-lbs. 6x power clean At Home: five rounds for time: 400m run –or– 18x burpee 12-21x object deadlift 6x object power clean –or– 2x lunge jump
Tuesday, March 18, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: every minute, on-the-minute, for 18 minutes: minute 1: max rope climb minute 2: max pushup minute 3: rest At Home: every minute, on-the-minute, for 18 minutes: minute 1: max strict pull-up minute 2: max pushup minute 3: rest
Monday, March 17, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: three rounds for time: 75x double under 15x handstand pushup 12x front squat @ 135/95-lbs. then, take 10 minutes to build up to a heavy thruster double (from the rack). At Home: three rounds for time: 75x max lateral hop 15x object push press –or– atomic […]
