Tuesday, September 16, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: six rounds; every 4 minutes: 3 heavy bench press 500m row or cardio machine (recovery pace) At Home: six rounds; every 4 minutes: 15x weighted, deficit or regular pushup 400m run –or– 20x burpee
Monday, September 15, 2025
CrossFit MPH – WOD WOD (Checkmark) Happy 10 Years at CrossFit MPH, Tara C.! In Gym: 6 rounds, every 90 seconds: *at light-medium technical weights* 1 power clean + 2 front rack lunge + 2 front squat then, “The Tara” in 12 minutes, complete: 500m medicine ball run @ 20/14-lbs. 26x front rack lunge […]
Sunday, September 14, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: four rounds, each for time; begin every 5 minutes: 75x double under 25x strict ring dip 20x swing @ 55/35-lbs. *This workout is scored by the slowest time across all four rounds. At Home: four rounds, each for time; begin every 5 minutes: 75x lateral hop […]
Saturday, September 13, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 27-21-15-9 wall ball @ 20/14-lbs. burpee pull-up At Home: for time: 27-21-15-9 single-arm thruster –or– squat jump burpee pull-up option
Friday, September 12, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: 10 rounds, every 2 minutes: 1x heavy hang power clean 2x heavy power clean 200m row/machine At Home: 10 rounds, every 2 minutes: 5x object hang power clean –or– squat jump 5x heavy power clean –or– 45-second wall sit hold 10x (sit-up + max vertical jump)
Thursday, September 11, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: “RJ” five rounds for time: 400-800m run 3-5x rope climb 30-50x pushup At Home: “RJ” five rounds for time: 800m run 5x rope climb 50x pushup
Wednesday, September 10, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many repetitions as possible in 15 minutes: 10x front rack lunge @ 100/70-lbs. 20x weighted sit-up @ 50/35-lbs. 30-second handstand hold At Home: as many repetitions as possible in 15 minutes: 10x object front rack lunge 20x object weighted sit-up –or– sit-up 30-second handstand hold […]
Tuesday, September 9, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: five rounds for max reps: 1 minute: power snatch @ 135/95-lbs. 1 minute: box jump, 24/20″ platform then, 3 rounds; every 2.5 minutes: Option #1: 1-5 strict ring muscle-ups Option #2: 5 banded low ring muscle-ups Option #3: 3-5 strict pull-up option (including false grip strict […]
Monday, September 8, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: front squat 3-3-3-3-3-3-3 Begin each round every three minutes. then, three rounds for time: 10x dumbbell front squat, 1-second pause at bottom of squat @ 110/70-lbs. 15x dumbbell deadlift 1-minute wall sit hold At Home: seven rounds for time: 6-10x object squat –or– 12x squat jump […]
Sunday, September 7, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many rounds as possible in 18 minutes: 30 machine calorie 30x toes-to-bar 30x dumbbell snatch @ 50/35-lbs. (alternating, total) At Home: for time: as many rounds as possible in 18 minutes: 30x virtual toes-to-bar 30x object snatch (alternating, total) –or– lunge jump 400m run