Friday, September 26, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Staggered Cindy” 10 sets*, as many rounds as possible in two minutes, rest exactly one minute between sets: 5x pull-up 10x pushup 15x squat *Continue each set exactly where the last set finished. At Home: “Staggered Cindy” 10 sets*, as many rounds as possible in two […]
Thursday, September 25, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: deadlift 3-3-3-3-3-3 Begin each round every three minutes. then, three rounds for quality: 10 per side: bulgarian split squat @ heavy weights At Home: as many rounds as possible in 15 minutes: 10x dumbbell deadlift –or– single-leg glute bridge per side 10x dumbbell shoulder press, 1-second hold […]
Wednesday, September 24, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 50-40-30-20-10* single-arm hang snatch @ 55/40-lbs. (alternating, total) *After each round, complete 15 (burpee + box jump over), 24/20″ platform At Home: for time: 50-40-30-20-10* object push press –or– push press *After each round, complete 15 burpees and 20 lunge jumps.
Tuesday, September 23, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 21x squat clean @ 135/95-lbs. 500m row –or– cardio machine 15x squat clean 500m row 9x squat clean 500m row then, take 10 minutes to build up to a heavy squat clean single. At Home: for time: 27-21-15 object squat clean –or– (squat + squat […]
Monday, September 22, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Ginger Spice” as many rounds as possible in 20 minutes: 400m run 20x single-arm push press @ 50/35-lbs. 10x chest-to-bar pull-up At Home: “Ginger Spice” as many rounds as possible in 20 minutes: 400m run –or– 2 rounds of (30x skipping in place + 15x 3-point […]
Sunday, September 21, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: power snatch 2-2-2-2-2-2 Begin each round every 2.5 minutes. then, snatch pull @ ~115% heaviest power snatch from part one. At Home: five rounds, every 2.5 minutes: 50x mountain climber 6-10x object power snatch –or– standing long jump
Saturday, September 20, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: in a 15-minute window: complete an 800m run. in remaining time, as many rounds as possible of: 5x hang power clean @ 125/85-lbs. 5x strict pull-up 10x pushup At Home: in a 15-minute window: complete an 800m run. in remaining time, as many rounds as possible […]
Friday, September 19, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Service Cup #1” for time: 21-15-9-9 thruster @ 95/65-lbs. lateral burpee At Home: for time: 21-15-9-9 object thruster –or– 2x squat jump lateral burpee
Thursday, September 18, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: “ToddWOD” two rounds for time: 8x ring muscle-up 23x single-leg squat 19x toes-to-bar 8x devil’s press @ 100/70-lbs. 5x deficit strict handstand pushup, 5″/3″ platform At Home: “ToddWOD” two rounds for time: 16x strict pull-up 23x object front rack lunge –or–46x lunge 19x virtual toes-to-bar, 3-second […]
Wednesday, September 17, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many rounds and repetitions as possible in 15 minutes: 5, 10, 15, 20… double under v-up russian swing @ 70/55-lbs. *Continue adding an additional 5 reps each round until time elapses. then, “Dumbbell Bulletproofing Complex #1” three rounds for quality: 3 per side: dumbbell turkish […]