Saturday, November 8, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Ice Spice” four rounds for time: 21x burpee 15x hang power snatch @ 115/75-lbs. 9x overhead squat At Home: “Ice Spice” four rounds for time: 21x burpee 15x object single-arm snatch –or– squat jump. 9x single-arm overhead lunge –or– 18x lunge
Friday, November 7, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Rosemary Spice” as far as possible in 20 minutes: 1000m row 75x step-up @ 50/35-lbs., 24/20″ platform 750m row 55x weighted step-up 500m row 35x weighted step-up 250m row 15x weighted step-up At Home: “Rosemary Spice” as far as possible in 20 minutes: 5 rounds cardio […]
Thursday, November 6, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Cajun Seasoning” for time*: 1-2-3-4-5-4-3-2-1 ring muscle-up (or challenging pull-up + dip option) *After each round, run 200m. At Home: “Cajun Seasoning” for time*: 3-4-5-6-7-6-5-4-3 challenging pull-up option challenging dip option *After each round, run 200m.
Wednesday, November 5, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Allspice” In teams of two, each partner will complete six two-minute rounds: 10x front squat @ 125/85-lbs. 20x lunge jump max meters on the rower in remaining time *Partners will alternate rounds. This workout is scored by the number of meters rowed by the team from […]
Tuesday, November 4, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: push jerk 3-3-3-3-3-3 Begin each round every three minutes. then, alternating double tabata (16 rounds of 20 seconds of work & 10 seconds of rest) odd rounds: push press @ 95/65-lbs. even rounds: barbell bent-over row At Home: as many rounds as possible in 13 minutes: […]
Monday, November 3, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Five Spice” in teams of two, five rounds for time: 5x synchro burpee 10x I-go-you-go power clean @ 195/135-lbs. (5 per partner) 5x synchro burpee 55x double under, partner one only 5x synchro burpee 55x double under, partner two only At Home: “Five Spice” in teams […]
Sunday, November 2, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Marjoram Spice 2” four rounds for time: 20x box jump, 24/20″ platform 200m run @ 20/14-lbs. 15x toes-to-bar At Home: “Marjoram Spice” four rounds for time: 75x elevated toe tap 400m run 20x virtual toes-to-bar
Saturday, November 1, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Cardamom Spice 5” as many rounds as possible in 15 minutes: 50-foot handstand walk –or– 4x wall climb 250m row then, five sets for quality: 5x strict dip option (bodyweight, banded, or weighted) At Home: “Cardamom Spice 3” as many rounds as possible in 13 minutes: […]
Friday, October 31, 2025
CrossFit MPH – WOD WOD (Checkmark) “Zombieland: Double Tap” in teams of two, for time: 70x clean @ 110/70-lbs. 400m carry 70x thruster 400m carry 10x legless rope climb, 12 feet 1-mile run *In this workout, all movements EXCEPT for the one-mile run occur with only one partner working at a time, and the […]
Thursday, October 30, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Chocolate Spice 3” for time: 100x squat 100x pushup 100x sit-up 100x lunge then, “Durante Core” 3-4 rounds: 10-15x hollow rock 10-15x v-up 10-15x tuck-up 10-second hollow hold –1 minute rest– At Home: “Chocolate Spice” for time: 100x squat 100x pushup 100x sit-up 100x lunge