Tuesday, April 29, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: in teams of two, eight rounds for time*: 500m row 400m run *Partners alternate rounds. The “resting” athlete completes 10-25 pushups each round. At Home: four rounds for time: 400m run –or– 50x jumping jack + 50x high knees + 10x walking lunge 20x burpee 10x […]
Monday, April 28, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: back squat 3-3-3-3-3+ then, as many rounds as possible in 7 minutes: 5x strict pull-up 20x air squat At Home: four rounds for time: 10-15x heavy squat option –or– 50x air squat 10-15x strict pull-up option
Sunday, April 27, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 21-18-15-12-9-6-3 power snatch @ 95/65-lbs. burpee At Home: for time: 21-18-15-12-9-6-3 object single-arm power snatch –or– (sit-up + max vertical jump) burpee
Saturday, April 26, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Half Murph” for time: 800m run + 50x pull-up 100x pushup 150x air squat + 800m run *Partition the pull-ups, pushups and air squats any way you want! *Add a weight vest if you can complete 20 consecutive kipping pull-ups and 30 consecutive pushups. At Home: […]
Friday, April 25, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: deadlift 5-5-5-5-5+ Begin each round every 3.5 minutes. then, three rounds for quality: 30-second ring L-sit hold 20x russian swing @ 70/55-lbs. At Home: every minute, on-the-minute for 10 minutes: 5-10 deadlift option –or– 10 superman + 20-second plank hold then, three rounds for quality: 30-60-second […]
Thursday, April 24, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: with a partner, for time*: 100-calorie row 30x dumbbell hang power clean @ 100/70-lbs. 20x rope climb 30x dumbbell hang power clean 100-calorie row *One partner works at a time. At Home: for time: 50x burpee 20x object hang power clean –or– 35x squat jump 15-20x […]
Wednesday, April 23, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: shoulder press 5-5-5-5-5+ Begin each round every 3 minutes. bench press 3-3-3-3-3 Begin each round every 2.5 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
Tuesday, April 22, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: back squat 5-5-5-5-5+ Begin each round every 3.5 minutes. then, 10 rounds of 20 seconds of work and 10 seconds of rest: even rounds: max single-leg squat option –or– goblet lunge odd rounds: max burpee At Home: four rounds, rest one minute between rounds: 10x dumbbell/object […]
Monday, April 21, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: five rounds for time: 15x sumo deadlift high-pull @ 95/65-lbs. 15x box jump, 24/20″ platform 15x toes-to-bar At Home: five rounds for time: 15x object swing –or– superman 16x lunge jump 15x virtual toes-to-bar