Saturday, July 5, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: bench press 5-5-5-3-3-3 Begin each round every 3 minutes. then, every minute, on-the-minute , for 10 minutes: odd minutes: 5x weighted strict pull-up –or– strict pull-up even minutes: 5x weighted ring dip –or– ring dip option At Home: for time: 100-200x pushup then, every minute, on-the-minute […]
Friday, July 4, 2025
CrossFit MPH – WOD WOD (Checkmark) Closed – July 4th Holiday
Thursday, July 3, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: 10 rounds for time: 5x hang power snatch @ 115/75-lbs. 15x wall ball @ 20/14-lbs., 10/9-ft. At Home: 10 rounds for time: 6x object single-arm snatch –or– walking lunge 10-15x goblet squat jump –or– 10-15x squat jump
Wednesday, July 2, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: five two-minute rounds; rest 90 seconds between rounds: 15x box jump 10x v-up max bar muscle-up in remaining time At Home: five two-minute rounds; rest 90 seconds between rounds: 10x (2x squat jump + 2x lunge jump) 10x v-up max challenging pull-up in remaining time
Tuesday, July 1, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: clean and jerk 2-2-2-2-2-2-2 Begin each round every 3 minutes. At Home: double alternating tabata* (16 rounds): lunge jump + atomic pushup then, tabata plank** *1 tabata interval is 20 seconds of work followed by 10 seconds of rest. **tabata plank is 8 rounds of: 20 […]
Monday, June 30, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 1000m row/machine 100-ft. handstand walk 1000m row 30x handstand pushup 1000m row 10x wall climb At Home: for time: 800m run –or– 35x burpee 10x (inchworm + 5x pushup) 800m run –or– 35x burpee 30x atomic pushup 800m run –or– 35x burpee 50x hollow […]
Sunday, June 29, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: every minute, on-the-minute, for 5 minutes: 1 power clean + 1 push jerk + 2 back squat @ light – medium warm-up weights for time: 24-18-12 pull-up back squat* @ 135/95-lbs. *The back squat is pulled from the floor. At Home: for time: 24-18-12 pull-up option […]
Saturday, June 28, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many rounds as possible in 20 minutes: 30x double under cardio machine, 21 calories 200m medicine ball run @ 20/14-lbs. At Home: as many rounds as possible in 20 minutes: 30x lateral hop 21x burpee 300m run
Friday, June 27, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: deadlift 5-5-5-3-3-3 Begin each round every 3 minutes. then, three sets for quality: 5-10 per side: single-arm dumbbell deficit deadlift 5-10 per side: single-arm dumbbell shoulder press, 1-second hold in overhead position At Home: as many rounds as possible in 10 minutes: 10x dumbbell deadlift –or– […]
Thursday, June 26, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: five rounds for time: 16x dumbbell hang snatch @ 50/35-lbs. 8x strict handstand pushup –or– 16x atomic pushup 32x walking lunge At Home: five rounds for time: 16x object hang snatch –or– 24x superman 16x atomic pushup 32x walking lunge
