Monday, July 28, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 500m row –or– machine option 35x deficit pushup 500m row –or– machine option 35x low ring pushup 500m row –or– machine option 35x pushup At Home: for time: 400m run –or– 2 rounds of (25x jumping jack + 10x no pushup burpee) 35x deficit […]
Sunday, July 27, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: four rounds; every 2 minutes: 1-5x ring muscle-up option then, for time: 21-15-9-6-3 push jerk @ 135/95-lbs. burpee At Home: for time: 21-15-9-6-3 object push jerk –or– challenging atomic pushup burpee
Saturday, July 26, 2025
CrossFit MPH – WOD () WOD (Checkmark) In Gym: for time: 40x single under crossover + 4 rounds: 20x front squat @ 115/75-lbs. 5x wall climb + 40x single under crossover At Home: for time: 200m run + 4 rounds: 20x object front squat –or– 40x air squat 5x (inchworm + 2 pushup) + […]
Friday, July 25, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: four rounds for time: 400m run 20x box jump @ 30/24″ platform 10x turkish get-up @ 35/25-lbs. At Home: four rounds for time: 400m run 20x weighted side lunge –or– side lunge with 1-second hold at bottom of each rep 10x object –or– bodyweight turkish get-up
Thursday, July 24, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Baby Got Back” in teams of two*; six 2.5 minute rounds**: 18/14 machine calories 12x wall ball @ 20/14-lbs. 9x lateral burpee max deadlift in remaining time @ 225/155-lbs. *Partners alternate rounds. **Optional 7th and 8th round for extra credit. At Home: “Baby Got Back” three […]
Wednesday, July 23, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: bench press 5-5-3-3-1-1-1-1 Complete 1 set every 2.5 minutes. then, three sets for quality: 10-25x pushup max rep dumbbell bench press max rep dumbbell lateral raise At Home: six sets for quality: 10-25x pushup max rep dumbbell floor press –or- 10-25x plank up down max rep […]
Tuesday, July 22, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: “McGrippy” in teams of two, for time: 80x dumbbell single-arm snatch @ 50/35-lbs. 40x toes-to-bar 80x dumbbell single-arm hang clean and jerk 40x chest-to-bar pull-up *At the top of each 90 second interval, complete 2 rope climbs. There is a 20-minute time limit to this workout. […]
Monday, July 21, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: back squat 5-5-3-3-2-2-2 Begin each round every 3.5 minutes. then, three rounds for quality: 15x barbell good morning @ light-medium weights 5-10x per side: bulgarian split squat At Home: four rounds for time: 10-15x heavy squat option –or– 50x air squat 1-minute plank hold then, three […]
Sunday, July 20, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Annie” for time: 50-40-30-20-10 double under sit-up then, build up to a heavy strict ring dip set of 5 in 10 minutes. At Home: “Annie” for time: 50-40-30-20-10 double under –or– lateral hop sit-up
Saturday, July 19, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Grace” for time: 30x clean and jerk @ 135/95-lbs. then, take 10 minutes to build up to a heavy power clean + push jerk single. At Home: “Grace” for time: 30x object clean and jerk –or– 50-75x MPH-standard burpee