Saturday, June 28, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many rounds as possible in 20 minutes: 30x double under cardio machine, 21 calories 200m medicine ball run @ 20/14-lbs. At Home: as many rounds as possible in 20 minutes: 30x lateral hop 21x burpee 300m run
Friday, June 27, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: deadlift 5-5-5-3-3-3 Begin each round every 3 minutes. then, three sets for quality: 5-10 per side: single-arm dumbbell deficit deadlift 5-10 per side: single-arm dumbbell shoulder press, 1-second hold in overhead position At Home: as many rounds as possible in 10 minutes: 10x dumbbell deadlift –or– […]
Thursday, June 26, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: five rounds for time: 16x dumbbell hang snatch @ 50/35-lbs. 8x strict handstand pushup –or– 16x atomic pushup 32x walking lunge At Home: five rounds for time: 16x object hang snatch –or– 24x superman 16x atomic pushup 32x walking lunge
Wednesday, June 25, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Chunk” in teams of two, 10 rounds for time*: 19x toes-to-bar 10x dumbbell squat @ 50/35-lbs. 19x box jump, 24/20″ platform * One person works at a time on the toes-to-bar. Both athletes may work at the same time on the squats and box jumps. At […]
Tuesday, June 24, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 21-15-9 power clean @ 165/115-lbs. burpee *After each round, run 200m At Home: for time: 21-15-9 object power clean –or– 3x glute bridge burpee *After each round, run 200m –or– complete (50x jumping jack + 50x mountain climber)
Monday, June 23, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: 1 thruster + 2 push press 1-1-1-1-1-1-1 Begin each round every 2 minutes. then, three rounds for quality: 1 minute: wall sit (add load if 1 minute is easy) 1 minute: plank hold –30 seconds rest– At Home: as many rounds as possible in 18 minutes: […]
Sunday, June 22, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Dead Angie” for time: 100x pull-up 100x pushup 100x sit-up 100x deadlift @ 135/95-lbs. At Home: “Dead Angie” for time: 100x pull-up option 100x pushup 100x sit-up 100x object deadlift –or– air squat
Saturday, June 21, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: three rounds for max reps: 1 minute max box jump, 24/20″ platform –1 minute rest– 1 minute max hang power snatch @ 75/55-lbs. –1 minute rest– 1 minute max overhead squat –1 minute rest– At Home: three rounds for max reps: 1 minute max lunge jump […]
Friday, June 20, 2025
CrossFit MPH – WOD WOD (Checkmark) Happy 10th CrossFit MPH Anniversary, Luke B.! In Gym: “The Mountaineer” for time: 83x air squat 600m run 23x power clean 600m run 23x split jerk 83x burpee At Home: “The Mountaineer” for time: 83x air squat 600m run –or– (25x sit-up + max vertical jump) 23x object […]
Thursday, June 19, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: three rounds for max reps: 2 minutes: max wall ball @ 20/14-lbs. 2 minutes: max strict pull-up 2 minutes: max handstand walk (distance) At Home: 3 rounds for max reps: 2 minutes: max single-arm thruster –or– squat jump 2 minutes: max strict pull-up option 2 minutes: […]