Tuesday, September 22, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: four sets of dumbbell single-arm shoulder-to-overhead 3 right + 3 left *Begin every 2 minutes. then, eight rounds for time: 250m row 4x bar muscle-up –or– 4-6x challenging pulling option At Home: eight rounds for time: 15x burpee 4-6x challenging pulling option
Monday, September 21, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: front squat 3-3-3-3-3-3-3 *Begin each round every 3 minutes. then, three sets for quality: 10 per side: dumbbell farmer’s hold bulgarian split squat 1-minute wall sit hold (add weight if too easy) At Home: five rounds for quality: 15x object front squat –or– 45x air squat […]
Sunday, September 20, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: bench press 3-3-3-3-3-3 *Begin each round every 3 minutes. After every round, complete 5 strict pull-up option (assisted, bodyweight, weighted) then, for quality: 50x incline dumbbell bench press 50x barbell bent-over row 50x dumbbell reverse fly At Home: for quality: 50x pushup 50x object bent-over row […]
Saturday, September 19, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: four rounds for time: 5x wall climb 50x double under 20x single-arm snatch @ 50/35-lbs. then, 1-2 rounds for quality: double dumbbell 21’s 21x single dumbbell tricep overhead extensions At Home: four rounds for time: 15x atomic pushup 40x skater hop 20x object single-arm snatch –or– […]
Friday, September 18, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 60x single dumbbell squat* @ 70/50-lbs. 30x toes-to-bar 40x front squat 20x toes-to-bar 20x front squat 10x toes-to-bar *Dumbbell held anywhere on the shoulders. then, three sets for quality: 2x turkish get-up per side At Home: for time: 30x object front squat –or– 60x […]
Thursday, September 17, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: every minute, on-the-minute, for 5 minutes: 1 hang snatch then, every minute, on-the-minute, for 10 minutes: 1 snatch At Home: five rounds, every 2.5 minutes: 50x mountain climber 6-10x object power snatch –or– standing long jump
Wednesday, September 16, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Capoot” for time*: 100x pushup 800m run/cardio 75x pushup 1200m run/cardio 50x pushup 1-mile run 25x pushup 2000m run *There is a 35-minute time limit on the workout today. At Home: “Capoot” for time*: 100x pushup 800m run/cardio option 75x pushup 1200m run/cardio option 50x pushup […]
Tuesday, September 15, 2026
CrossFit MPH – WOD WOD (Checkmark) Happy Belated Birthday, Coach Sean F.! In Gym: “The First Sean” three rounds for time: 9x handstand pushup 12x deadlift @ 225/155-lbs. 7x ring muscle-up 9x deadlift At Home: “The First Sean” three rounds for time: 9x atomic pushup 12x object deadlift –or– 24x superman 7x strict pulling […]
Monday, September 14, 2026
Monday, September 14, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: three rounds for max reps: minutes 0-2: max rep front squat @ 135/95-lbs. minutes 2-4: max rep burpee minutes 4-6: max calorie row/machine calorie minutes 6-8: rest At Home: three rounds for max reps: minutes 0-2: max rep object front squat –or– air squat minutes 2-4: max […]