Saturday, September 6, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: bench press 10-7-5-5-5-5-5 Begin each round every 3 minutes. then, every minute, on-the-minute, for 10 minutes: odd minutes: 8-12 medicine ball incline press (medium dumbbells) even minutes: 5x (weighted) ring dip –or– 5 strict pull-up option At Home: for time: 100-200x pushup then, every minute, on-the-minute, […]
Friday, September 5, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: every 90 seconds for 10 rounds: 2x heavy power clean then, “Shoulder Health Pump Sesh 4” 3 sets: 8-12 dumbbell lateral raise (light dumbbells) 8-12 barbell upright row @ light loads 8-12 reps per side: single-arm banded external rotation At Home: five rounds, every 2.5 minutes: […]
Thursday, September 4, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: 50-ft. handstand walk –or– 7x wall climb 100x air squat 50-ft. handstand walk –or– 7x wall climb 75x air squat 50-ft. handstand walk –or– 7x wall climb 50x air squat 50-ft. handstand walk –or– 7x wall climb 25x air squat At Home: 10x (inchworm walkout + […]
Wednesday, September 3, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: five rounds for time: 25x burpee 15x deadlift @ 185/125-lbs. 10x strict pull-up At Home: five rounds for time: 25x burpee 15x object deadlift –or– 20-30x superman 10x strict pull-up option
Tuesday, September 2, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Pocket Power Ranger” nine rounds for time: 1x shoulder press @ 115/75-lbs. 7x thruster 9x single-leg squat (alternating, total) At Home: “Pocket Power Ranger” nine rounds for time: 1x object shoulder press –or– 2x atomic pushup 7x object thruster –or– 10x squat jump 12x Bulgarian split […]
Monday, September 1, 2025
CrossFit MPH – WOD WOD (Checkmark) Closed – Labor Day
Sunday, August 31, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 21-15-9 clean and jerk @ 135/95-lbs. 2x burpee At Home: for time: 21-15-9 object clean and jerk –or– (atomic pushup + 2x air squat) 2x burpee
Saturday, August 30, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: 2 minutes: wall ball @ 20/14-lbs., 10-ft. 2 minutes: strict pull-up 90 seconds: wall ball 90 seconds: strict pull-up 1 minute: wall ball 1 minute: strict pull-up 30 seconds: wall ball 30 seconds: strict pull-up At Home: 2 minutes: single-arm object thruster –or– squat jump 2 […]
Friday, August 29, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: three rounds for time: 21x handstand pushup 21x weighted step-up @ 50/35-lbs., 24/20″ platform then, three rounds for time: 15x barbell shoulder press @ 95/65-lbs. 15x barbell bent-over row At Home: three rounds for time: 21x atomic pushup 21x object weighted lunge –or– 42x weighted lunge […]
Thursday, August 28, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: 5 rounds, starting every four minutes; rest one minute between rounds: 70m farmer’s carry @ 100/70-lbs. max distance machine calorie At Home: 5 rounds, starting every four minutes; rest one minute between rounds: 15x object hang power clean –or– 40x walking lunge max rep burpee