Thursday, August 7, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: 10 rounds for time: 200m row –or– machine 10x jumping lunge 5x inverted burpee At Home: 10 rounds for time: 200m run –or– 12x burpee 10x jumping lunge 5x inverted burpee
Wednesday, August 6, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Chase-ing Bells” as many rounds as possible in 12 minutes: 6x dumbbell complex* 29x air squat *1 dumbbell complex = 1 power clean + 1 front squat + 1 push press then, take 10 minutes to build up to a heavy front squat double. At Home: […]
Tuesday, August 5, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: five rounds for time: 20x sit-up 15x box jump, 24/20″ platform 10x chest-to-bar pull-up At Home: five rounds for time: 20x sit-up 15x lunge jump 10x challenging pulling option
Monday, August 4, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: three rounds for time: 15x push jerk @ 135/95-lbs. 400m run then, take 10 minutes to build up to a heavy push jerk single (from the rack). At Home: three rounds for time: 15x object push press 400m run –or– 20-25x burpee
Sunday, August 3, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: in teams of two, for time: 100/80-calorie row 150x double under 100x deadlift @ 185/125-lbs. 150x double under 100/80-calorie row At Home: for time: 800m run 75x lateral hop 50x object deadlift –or– 100x glute bridge 75x lateral hop 800m run
Saturday, August 2, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: Take 10 minutes to build to a heavy (power clean + front squat). then, three rounds for time: 9x hang power clean @ 95/65-lbs. 12x thruster 18x burpee At Home: five rounds for time: 9x object hang power clean –or– explosive pushup 12x object thruster –or– […]
Friday, August 1, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: four sets, begin each set every 2.5 minutes: 3x weighted strict pull-up –or– pull-up option then, six rounds for max reps: 1 minute: max strict pull-up 1 minute: max strict handstand pushup 1 minute: rest At Home: six rounds for max reps: 1 minute: max strict […]
Thursday, July 31, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: 35x box jump, 24/20″ platform 60x russian swing @ 70/55-lbs. 50x walking lunge @ 70/55-lbs. 40x russian swing 30x walking lunge 20x russian swing 10x walking lunge 35x box jump, 24/20″ platform At Home: 60x air squat 60x object russian swing –or– (squat jump) 50x object […]
Wednesday, July 30, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: push press 3-3-3-3-3-3-3 Begin each round every 3.5 minutes. After each set of push press, immediately complete a 200m run or row. then, two rounds for quality: 20x medicine ball sit-up toss 20x medicine ball rotational sit-up toss from tuck position At Home: as many rounds […]
Tuesday, July 29, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: five rounds for time: 12x toes-to-bar 15x sumo deadlift high-pull @ 95/65-lbs. 21x goblet squat @ 50/35-lbs. At Home: five rounds for time: 18x v-up –or– pike-up 15x object swing –or– 25x superman 21x object goblet squat –or– 36x air squat