Sunday, June 8, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many rounds as possible in 18 minutes: 30x double under 20x hand-release pushup 20-second dead hang hold (on pull-up bar) At Home: as many rounds as possible in 18 minutes: 200m run 20x pushup 20-second dead hang hold –or– 30-second plank hold
Saturday, June 7, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Pride Curtis” for time*: 35x Curtis P. @ 115/75-lbs. 1 Curtis P. = 1 power clean + 2 front rack lunge + 1 push press *Complete a 150m run at the top of every 3-minute interval, beginning with the first 0:00. At Home: “Pride Curtis” for […]
Friday, June 6, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: power snatch + overhead squat @ light, warm-up weights 1-1-1-1-1 *Begin each round every 60 seconds. snatch 1-1-1-1-1-1-1 *Begin each round every 2.5 minutes. At Home: as many rounds as possible in 10 minutes: 6x object front squat –or– 12x air squat 6x object push jerk […]
Thursday, June 5, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: five rounds for time; rest exactly one minute between rounds: 5x wall climb 3x rope climb 20x goblet squat* @ 50/35-lbs. *You may hold the weight anywhere above the shoulders. At Home: five rounds for time; rest exactly one minute between rounds: 5x (inchworm + 3x […]
Wednesday, June 4, 2025
CrossFit MPH – WOD WOD (Checkmark) “MPH Pride” in teams of two, for time: 75x clean and jerk @ 135/95-lbs. 100-calorie row –rest three minutes– 125x burpee 150x box jump *Partners may break up the movements in any way. Both partners may work at the same time throughout the entire workout. At Home: “MPH […]
Tuesday, June 3, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time*: 15-12-9-6-3 weighted strict pull-up @ 20/15-lbs. 50-40-30-20-10 v-up *After each round complete a 200m run At Home: for time*: 15-12-9-6-3 challenging pull-up option 50-40-30-20-10 v-up *After each round complete a 200m run –or– 15x burpee
Monday, June 2, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: bench press 5-5-5-5-5 *Begin each round every 3 minutes. shoulder press 5-5-5-5-5 *Begin each round every 2 minutes. At Home: five rounds for time: 10x object shoulder press –or– atomic pushup 10x object floor press –or– 10-15x pushup 20x plank up down
Sunday, June 1, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: three rounds for time: 30x wall ball @ 20/14-lbs. 25-calorie row (or machine calorie) 20x toes-to-bar At Home: three rounds for time: 30x single-arm object thruster –or– squat jump 600m run 20x virtual toes-to-bar
Saturday, May 31, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 30x deadlift @ 225/155-lbs. 15x handstand pushup 24x deadlift 12x handstand pushup 18x deadlift 9x handstand pushup 12x deadlift 6x handstand pushup 6x deadlift 3x handstand pushup *If you can complete each round of handstand pushups unbroken, consider adding a 3-5″ deficit. At Home: […]
Friday, May 30, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: back squat 3-3-3-3-3-3 Begin each round every 3.5 minutes. then, three sets for quality: 10x bulgarian split squat per side At Home: five sets for quality; rest amply between sets: 10-15x object front squat (heavy) –or– 20-30x squat jump 10x bulgarian split squat per side –or– […]