Tuesday, December 2, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: 3 sets; rest amply between sets: max strict pull-up *Begin each set every three minutes. then, as many rounds as possible in 13 minutes: 5 0x wall ball @ 20/14-lbs, 10/9-ft. target 40 x strict toes-to-bar max wall ball in remaining time At Home: 3 sets; […]
Monday, December 1, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: five rounds for time: 20x single-arm devil’s press @ 50/35-lbs. 30x dumbbell lunge* @ 50/35-lbs. *Dumbbell may be held anywhere on the shoulders today. At Home: five rounds for time: 20x single-arm devil’s press –or– 30x burpee 30x object dumbbell lunge –or– 40x lunge
Sunday, November 30, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: bench press 3-3-3-3-3-3-3 Begin each round every 3 minutes. then, three sets for quality: 5 heavy shoulder press + 5-10 bent-over row *use the same barbell* At Home: for time: 50x pushup 50x wide-grip pushup 50x atomic pushup 2-minute plank hold
Saturday, November 29, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time*: 21-18-15-12 burpee chest-to-bar pull-up *After each round, complete 75x double under At Home: for time*: 21-18-15-12 burpee strict pull-up option *After each round, complete 75x jumping jack
Friday, November 28, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Black Friday” for time: 50x air squat 30x deadlift @ 155/105-lbs. 20x push jerk 30x deadlift 40x front squat 30x deadlift 20x push jerk 50x air squat At Home: “Black Friday” for time: 50x air squat 30x object deadlift –or– 50x superman 20x object push press […]
Thursday, November 27, 2025
CrossFit MPH – WOD Closed – Thanksgiving (Checkmark)
Wednesday, November 26, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: five rounds, every 90 seconds: *light-medium, technical weights* 2x overhead squat (from the rack) then, for time: 800m run –or– 900m row 40x box jump, 24/20″ platform 400m run –or– 500m row 80x box jump At Home: for time: 800m run –or– 40x (sit-up + max […]
Tuesday, November 25, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: dumbbell complex; 4 sets*: 1 dumbbell power snatch + 1-2 dumbbell push press per side *begin each set every 2 minutes. as many rounds as possible in 15 minutes: 6x toes-to-bar 6x single-arm snatch @ 70/55-lbs. 12x pushup At Home: as many rounds as possible in […]
Monday, November 24, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: front squat 3-3-3-3-3-3 Begin each round every three minutes. then, two sets: 10x (1 ¼ front squat) @ 50% heaviest weight lifted 1-minute wall sit hold At Home: At Home: seven rounds for time: 6-10x object squat –or– 12x squat jump + 12x lunge jump 1-minute […]
Sunday, November 23, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: in teams of two, as many rowing meters as possible in 40 minutes. *Every time partners switch, the “working” partner completes 5x (burpee + pull-up) before resting. At Home: run 5k –or–10k