Tuesday, June 17, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: back squat 2-2-2-2-2-2 Begin each round every 3.5 minutes. *You have the option to perform 10 burpees as an “active rest” between rounds, today. then, 1 drop set of 8-12 reps at 70% heaviest weight 1 drop set of 8-12 reps at 50-60% heaviest weight At Home: […]
Monday, June 16, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many rounds as possible in 20 minutes: 2x rope climb 100m run 20x sit-up 100m run 20x swing @ 55/35-lbs. At Home: as many rounds as possible in 20 minutes: 2-4x challenging pull-up option 100m run –or– 10x no pushup burpee 20x sit-up 100m run […]
Sunday, June 15, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: push jerk 5-5-5-5-5 Begin each round every three minutes. then, 3 sets for quality: 1 minute handstand hold option 20x v-up –or– pike-up At Home: five rounds for quality: 7-10x heavy strict dumbbell shoulder press –or– atomic pushup 10-20x v-up/pike-up 20x hollow rock
Saturday, June 14, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: every minute, on-the-minute, for 14 minutes: odd minutes: max calorie row even minutes: 12x burpee then, Pump Sesh, 3-4 “giant sets”*: 10-15x dumbbell biceps curl (2 dumbbells) 10 per side: tripod rotational dumbbell row (single dumbbell) 10-20x crush grip bent-over row (single dumbbell) 10-20x standing dumbbell […]
Friday, June 13, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 400m run 40x strict ring dip 30x deadlift @ 185/125-lbs. 40x dumbbell step-up 400m run At Home: for time: 400m run –or– (50x jumping jack + 100x high knees + 50x mountain climber) 40x dip option 30x object deadlift –or– 40x single-leg glute bridge […]
Thursday, June 12, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: “CrossFit Community Cup Workout #3” in 20 minutes, establish: 1 rep max front squat 1 rep max hang power clean For workout description, go here . At Home: four heavy sets: 3-8x object hang power clean –or– standing long jump 3-8x object front squat –or– 30-60-second […]
Wednesday, June 11, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: “CrossFit Community Cup Workout #2” use the following interval structure: –intervals 1, 2, and 3: 2 minutes of work & 1 minute of rest –interval 4: 3 minutes of work in intervals 1 &2, complete: 15x toes-to-bar 15x overhead squat @ 95/65-lbs. max calorie row in […]
Tuesday, June 10, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: “CrossFit Community Cup Workout #1″ as many rounds as possible in 20 minutes: 15x box jump over, 24/20” platform 10x dumbbell snatch @ 50/35-lbs. 5x handstand pushup This is the workout for the Advanced level. For other level options, go here . At Home: “CrossFit Community […]
Monday, June 9, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: in teams of two, four rounds for time*: 20x burpee pull-up 20x medicine ball sit-up toss @ 20/14-lbs. (24″ barrier) 40x wall ball *One athlete works at a time. At Home: four rounds for time: 10x burpee 10x pulling option 15x strict sit-up 20x single-arm object […]
Sunday, June 8, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many rounds as possible in 18 minutes: 30x double under 20x hand-release pushup 20-second dead hang hold (on pull-up bar) At Home: as many rounds as possible in 18 minutes: 200m run 20x pushup 20-second dead hang hold –or– 30-second plank hold
