Wednesday, August 27, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 150x double under 125x air squat 100x sit-up 75x pushup 50x pull-up 25x thruster @ 115/75-lbs. At Home: for time: 600m run -or– 30x burpee 125x air squat 100x sit-up 75x pushup 50x pull-up option 25x object thruster –or– 50x squat jump
Tuesday, August 26, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: deadlift 3-3-3-3-3-3-3 Begin each round every 3 minutes. then, three sets for quality: 5x strict pull-up, 2-second hold at top (add weight if this is easy) –or– kipping pull-up practice 10x barbell good morning, 1-second hold at parallel @ light-medium loads At Home: as many rounds […]
Monday, August 25, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: every minute, on-the-minute, for 20 minutes: minute #1: 10x back rack lunge @ 135/95-lbs. minute #2: 10-15x box jump, 24/20″ platform minute #3: max reps rope climb minute #4: rest At Home: every minute, on-the-minute, for 20 minutes: minute #1: 10x object lunge –or– max rep […]
Sunday, August 24, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time*: 27-21-15-9 hang power clean @ 95/65-lbs. push press *After each round of barbell work, complete a 400m run. At Home: for time*: 27-21-15-9 object hang power clean –or– squat jump object push press –or–atomic pushup *After each round of barbell work, complete a 400m […]
Saturday, August 23, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: back squat 3-3-3-3-3-3 *Begin each round every 3.5 minutes. then, for time: 20x back squat @ ½ heaviest weight from part #1 60x air squat At Home: five sets for quality; rest amply between sets: 10-15x object front squat (heavy) –or– 20-30x squat jump 10x bulgarian […]
Friday, August 22, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: snatch balance @ light weights 2-2-2-2-2 Begin each round every 2 minutes. then, as many rounds as possible in 15 minutes: 100m single-arm dumbbell suitcase carry @ 50/35-lbs. 7x single-arm snatch, left arm 7x single-arm snatch, right arm At Home: as many rounds as possible in […]
Thursday, August 21, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: 10 rounds for time: 3x ring muscle-up –or– challenging pull-up option 4x box jump, 30/24″ platform 5x dumbbell squat* @ 70/50-lbs. *dumbbell may be held anywhere above the shoulders. At Home: 10 rounds for time: 3x challenging pull-up option 8x lunge jump 5x object squat* –or– […]
Wednesday, August 20, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: in teams of two, complete 30 minutes for distance on the machine of choice*. *Partners may alternate at any point. At the top of every 2-minute interval, including at 0:00, both partners complete 10 burpees before continuing to the machine. At Home: complete 10x 2-minute rounds; […]
Tuesday, August 19, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: clean and jerk 2-2-2-2-2-2 Begin each round every 2.5 minutes then, two rounds for quality: 5-10x strict pull-up –or– partner/band assist strict pull-up 5-10x kipping pull-up *gymnastics kip* –or– kipping pull-up practice –or– bodyrow At Home: 20-round alternating tabata* : lunge jump + atomic pushup then, […]
Monday, August 18, 2025
CrossFit MPH – WOD WOD (Checkmark) for time: 100x double under 20x toes-to-bar 80x double under 20x toes-to-bar 60x double under 20x toes-to-bar 40x double under 20x toes-to-bar 20x double under 20x toes-to-bar At Home: 20x burpee 20x v-up –or– pike-up 18x burpee 20x v-up –or– pike-up 16x burpee 20x v-up –or– pike-up 14x […]