Category: Uncategorized

Wednesday, December 31, 2025

CrossFit MPH – WOD   WOD (Checkmark) In Gym: eight cycles, as many rounds as possible in two minutes; rest exactly two minutes between cycles: 3x hang power clean @ 115/75-lbs. 3x push jerk 4x front rack lunge 4x strict pull-up At Home: four cycles, as many rounds as possible in 4 minutes; rest exactly […]

Tuesday, December 30, 2025

CrossFit MPH – WOD   WOD (Checkmark) In Gym: back squat 3-3-2-2-1-1-1-1 Begin each round every 3.5 minutes. then, for time: 50x burpee At Home: five rounds for quality: 1-minute wall sit hold 10 challenging weight object squats –or– 15-20 air squat, 2-second hold in middle position then, for time: 50x burpee

Monday, December 29, 2025

CrossFit MPH – WOD   WOD (Checkmark) In Gym: split jerk 2-2-2-2-2-2 *Begin each round every 90 seconds. These are light-medium, technical weights. for time: 21x ring dip 42x abmat sit-up 50x double under 15x ring dip 30x abmat sit-up 50x double under 9x ring dip 18x abmat sit-up 50x double under At Home: for […]

Sunday, December 28, 2025

CrossFit MPH – WOD   WOD (Checkmark) In Gym: two rounds for time: 40x single-squat squat –or– 120x air squat 30x deadlift @ 225/155-lbs. At Home: two rounds for time: 40x single-squat squat –or– 120x air squat 30x object deadlift –or– 60x superman

Saturday, December 27, 2025

CrossFit MPH – WOD   WOD (Checkmark) In Gym: five rounds for time: 15x dumbbell push press @ 100/70-lbs. 10x burpee 3x rope climb At Home: five rounds for time: 15x object push press –or– 21x squat jump 10x burpee 8x challenging strict pull-up option

Tuesday, December 23, 2025

CrossFit MPH – WOD   WOD (Checkmark) In Gym: “12 Days of Fitmas” (complete like the song) 1. strict pull-up –or– muscle-up (bar or ring) 2. hang power clean @ 95/65-lbs. 3. front squat 4. toes-to-bar 5. sumo deadlift high-pull 6. burpee 7. thruster 8. push jerk 9. pull-up 10. hang power snatch 11. overhead […]