Monday, May 19, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 21-15-9 front squat @ 155/105-lbs. lateral burpee *After each round, complete a 150m farmer’s carry @ 100/70-lbs. then, 2-3 sets for quality: 10x strict handstand pushup option At Home: for time: 21-15-9 front squat @ 155/105-lbs. lateral burpee *After each round, complete a 150m […]
Sunday, May 18, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: bench press 3-3-3-3-3-3 Begin each round every 3 minutes. then, 3-4 rounds for quality: 15-20x dumbbell skull crusher 10x barbell bent-over row At Home: 6 rounds for quality: 10x pushup, 1-second pause at bottom 5-10x object incline press –or– atomic pushup 10x per side: object bent-over […]
Saturday, May 17, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many repetitions as possible: 2 minutes: max toes-to-bar 2 minutes: max swing @ 55/35-lbs. 2 minutes: max double under –1 minute rest– 90 seconds: max toes-to-bar 90 seconds: max swing @ 55/35-lbs. 90 seconds: max double under –1 minute rest– 1 minute: max toes-to-bar 1 […]
Friday, May 16, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: every minute, on-the-minute, for 16 minutes: odd minutes: 10x back squat from the rack even minutes: 12x burpee At Home: every minute, on-the-minute, for 16 minutes: odd minutes: 10x object squat –or– 25x air squat even minutes: 12x burpee
Thursday, May 15, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: seven rounds for time: 2x rope climb 20x walking lunge 20x hollow rock At Home: seven rounds for time: 5-8x challenging pulling option 20x walking lunge 20x hollow rock
Wednesday, May 14, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: power snatch 2-2-2-2-2-2-2 Begin each round every 2.5 minutes. then, “Shoulder Health Pump Sesh 3” 2-3 sets: 8-12 medicine ball incline press (medium dumbbells) 8-12 dumbbell lateral raise (light dumbbells) 8-12 reps per side: single-arm banded external rotation At Home: five rounds, every 2.5 minutes: 50x […]
Tuesday, May 13, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Escalating Murph*” 400m run 25x pull-up 50x pushup 75x air squat 400m run 20x chest-to-bar pull-up 50x pushup 75x air squat 400m run 15x bar muscle-up –or– pull-up option 50x pushup 75x air squat *Partition the pulling, pushups and air squats any way you’d like. DO […]
Monday, May 12, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: every minute, on-the-minute, for six minutes: 1 dumbbell hang power clean + jerk, left 1 dumbbell hang power clean + jerk, right then, as many rounds as possible in 13 minutes: 2, 4, 6, 8… single-arm dumbbell hang clean and jerk @ 50/35-lbs., right single-arm dumbbell […]
Sunday, May 11, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: in teams of two, three rounds for time: 1000m row 90x wall ball @ 20/14-lbs., 10/9-ft. target *One partner moves at a time. At Home: three rounds for time: 400m run 45x single-arm object thruster –or– squat jump
Saturday, May 10, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: “CrossFit Total” back squat, 1 repetition shoulder press, 1 repetition deadlift, 1 repetition At Home: four minutes: max dumbbell/object front squat –or– squat jump –rest two minutes– four minutes: max dumbbell/object push press –or– dip option –rest two minutes– four minutes: max dumbbell/object deadlift –or– bodyweight […]