Sunday, October 19, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: in teams of two, 12 rounds for time (partners alternate rounds): 12/9 calorie row 8x dumbbell power clean @ 100/70-lbs. 6x single-arm devil’s press @ 50/35-lbs. At Home: 6 rounds for time: 10x burpee 8x object power clean –or– 10x squat jump 6x single-arm object devil’s […]
Saturday, October 18, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 21-15-12-9-6-3 front squat @ 125/85-lbs. *Complete 40x double under after each set of front squats. At Home: for time: 21-15-12-9-6-3 object front squat –or– 3x air squat *Complete 200m run after each set of front squats.
Friday, October 17, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: three buildup complexes: 2 push press + 3 push jerk *medium, not maximal weights* *Begin every 3 minutes. then, for time: 50x push jerk @ 135/95-lbs. 50x toes-to-bar 800m run At Home: for time: 50x object push jerk –or– atomic pushup 50x v-up –or– pike-up 50x […]
Thursday, October 16, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: in five three-minute cycles, complete as many rounds as possible; rest exactly one minute between cycles: 3x deadlift @ 245/175-lbs. 6x burpee 9x air squat At Home: in five three-minute cycles, complete as many rounds as possible; rest exactly one minute between cycles: 3x object deadlift […]
Wednesday, October 15, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Scary Spice” for time: 25x hang power snatch @ 95/65-lbs. 25x ring dip 100x walking lunge 25x ring dip 25x hang power snatch then, take 10 minutes to build up to a heavy hang snatch single. At Home: “Scary Spice” for time: 25x single-arm dumbbell/object power […]
Tuesday, October 14, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many rounds as possible in 15 minutes: 2x strict handstand pushup 4x strict pull-up 8x calorie row/machine calorie then, practice handstands and handstand walking for 15 minutes. At Home: as many rounds as possible in 15 minutes: 4x atomic pushup 4x strict pull-up option 150m […]
Monday, October 13, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: back squat 7-5-5-3-3-2-2 Begin each round every 3.5 minutes. then, three rounds for quality: 1-minute wall sit hold up to 20 unbroken wall ball At Home: five drop sets for quality; rest amply between sets: 5-10x object front squat (heavy) + 5-10 object front squat (light) […]
Sunday, October 12, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: five rounds for time: 20-second L-sit hold 25x v-up 20x sumo deadlift high-pull @ 95/65-lbs. At Home: five rounds for time: 30-second hollow hold 25x v-up 20x object swing –or– 30x superman
Saturday, October 11, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: four heavy sets: 5 right arm dumbbell shoulder press + 5 left arm dumbbell shoulder press then, as many rounds as possible in 15 minutes: 20x single-arm overhead lunge @ 50/35-lbs. 20x single-arm push press 20x pushup At Home: as many rounds as possible in 20 […]
Friday, October 10, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: complete six three-minute rounds; rest exactly one minute between rounds: ODD rounds: 15x burpee + max bar muscle-up in remaining time EVEN rounds: 15x burpee + max handstand walk –or– wall climb in remaining time At Home: complete six three-minute rounds; rest exactly one minute between […]