Friday, July 18, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: practice handstand walking progressions for 10 minutes. “Helen” three rounds for time: 400m run 21x swing @ 55/35-lbs. 12x pull-up At Home: “Helen” three rounds for time: 400m run –or– 50x jumping jack + 50x mountain climber + 50x high knees 21x object swing –or– uncycled […]
Thursday, July 17, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Kelly” or “Partner Kelly” five rounds for time: 400m run 30x box jump, 24/20″ platform 30x wall ball @ 20/14-lbs., 10/9-ft. target For “Partner Kelly,” split up the box jumps and wall balls, and run the 400m runs together. At Home: “Kelly” five rounds for time: […]
Wednesday, July 16, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Ingrid at MPH” 10 rounds for time: 3x power snatch @ 135/95-lbs. 4x burpee At Home: “Ingrid at MPH” 10 rounds for time: 6x single-arm object power snatch –or– lunge jump 4x burpee
Tuesday, July 15, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Mary” as many rounds as possible in 20 minutes: 5x handstand pushup 10x single-leg squat (alternating, total) 15x pull-up At Home: “Mary” as many rounds as possible in 20 minutes: 5x handstand pushup –or– atomic pushup 10x object goblet squat –or– 25x air squat 8x strict […]
Monday, July 14, 2025
CrossFit MPH – WOD WOD (Checkmark) “Partner Linda” for time: 20-18-16-14-12-10-8-6-4-2 deadlift @ 1.5x bodyweight bench press @ 1x bodyweight squat clean @ .75x bodyweight At Home: “Linda” 10-9-8-7-6-5-4-3-2-1 object deadlift –or– 2x single-leg glute bridge wide-grip pushup object squat clean -or– 2x squat jump
Sunday, July 13, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 18-15-12-9-6-3 burpee step-up @ 50/35-lbs., 24/20″platform 6-5-4-3-2-1 wall climb At Home: for time: 15-12-9-6-3 burpee weighted lunge –or– side lunge, 2-second pause in bottom position 5-4-3-2-1 (inchworm + 2 pushup)
Saturday, July 12, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: eight rounds, every three minutes: odd rounds: 15x toes-to-bar + 45x double under even rounds: 45x double under + 15/12 calorie row At Home: eight rounds, every three minutes: odd rounds: 15x virtual toes-to-bar + 45x lateral hop even rounds: 45x jumping jack + 30x rotational […]
Friday, July 11, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: five rounds for time: 20x dumbbell front squat @ 50/35-lbs. 20x single-arm snatch (alternating, total) At Home: five rounds for time: 20x object front squat –or– 35x air squat 20x object single-arm snatch (alternating, total) –or– 20x plank up down
Thursday, July 10, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many rounds as possible in 15 minutes: 10x true strict bodyrow 10x pushup 20x abmat sit-up then, “Upper Body Pump Sesh” 3 rounds for quality: 10-15x double dumbbell hammer curl 10 per side: incline dumbbell press 10 per side: decline row 10: bent-over reverse dumbbell […]
Wednesday, July 9, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: 1 front squat + 3 back squat 1-1-1-1-1-1-1 Begin each round every 3 minutes. then, as many repetitions as possible in four minutes: 30x wall ball @ 20/14-lbs., 10/9-ft. target max double under in remaining time At Home: heavy object front squat –or– 2 minute/90-second/75-second/60-second/30-second 90-degree […]