Sunday, August 17, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: bench press 7-7-7-5-5-5 then, four-round superset; rest between rounds: 10x weighted deficit pushup 10x dumbbell lateral raise 10x barbell bent-over row At Home: five sets; rest amply between sets: 15-20x pushup 10x object shoulder press 10x object push press 10x object bent-over row –or– 15x strict […]
Saturday, August 16, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: four rounds, each for time; begin each round every five minutes: 500m row 15x deadlift @ 225/155-lbs. 30x lunge jump –or– bodyweight lunge *You are scored by your slowest time today. At Home: four rounds for time: 400m run –or– 25x burpee 15x object deadlift –or– […]
Friday, August 15, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: in teams of two, as many rounds as possible in 22 minutes: 100m medicine ball run @ 20/14-lbs. 12x push press @ 115/75-lbs. 12x swing @ 50/35-lbs. *This workout occurs relay style. Accumulate as many rounds as possible with your partner, alternating rounds. At Home: as […]
Thursday, August 14, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: on an 18-minute clock, complete: 50-100x wall ball @ 20/14-lbs., 10/9-ft. target *in the remaining time, complete as many rounds as possible of -8x hang power clean @ 135/95-lbs. -8x burpee At Home: on an 18-minute clock, complete: 100x single-arm thruster –or– squat jump *in the […]
Wednesday, August 13, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: four rounds; as many repetitions as possible in three minutes; rest exactly 90 seconds between rounds: 20x pull-up 20x sit-up max dumbbell shoulder press in remaining time At Home: four rounds; as many repetitions as possible in three minutes; rest exactly 90 seconds between rounds: 10-20x […]
Tuesday, August 12, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: complete five two-minute intervals of as many rounds as possible; rest exactly two minutes between rounds: 5x front squat @ 155/105-lbs. 10x pushup 20x double under (or single under) At Home: complete five two-minute intervals of as many rounds as possible; rest exactly one minute between […]
Monday, August 11, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: five rounds for time: 400m run –or– 500m row 12x single-arm devil’s press @ 70/50-lbs. At Home: five rounds for time: 400m run –or– 50x jumping jack 12x object single-arm devil’s press –or– 18x MPH-standard burpee
Sunday, August 10, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Fight Gone Bad!” three rounds for max reps: 1 minute: wall ball @ 20/14-lbs. (reps) 1 minute: sumo deadlift high-pull @ 75/55-lbs. (reps) 1 minute: box jump, 20″ platform (reps) 1 minute: push press @ 75/55-lbs. (reps) 1 minute: row (calories) 1 minute: rest In this […]
Saturday, August 9, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: 1 power snatch + 2 pause overhead squat 4 light weight sets snatch 3-3-3-3-3-3 At Home: four rounds for time: 15x devil’s press –or– (burpee + tuck jump) 15x single-arm snatch, right –or– 30x superman 15x single-arm snatch, left –or– 10x inchworm
Friday, August 8, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: nine rounds for time*: 3x bar muscle-up 5x deadlift @ 225/155-lbs. 9x lateral burpee *On the first, second and fifth rounds, start that round with a 400m run. At Home: nine rounds for time* 3x challenging pull-up 5x object deadlift —or– 10x superman 9x lateral burpee […]