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
Sunday, April 20, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: two rounds for max reps: 4 minutes: row (calories) –one minute rest– 4 minutes: sit-up –one minute rest– 4 minutes: burpee –one minute rest– At Home: two rounds for max reps: 4 minutes: run (distance) –one minute rest– 4 minutes: sit-up –one minute rest– 4 minutes: […]
Saturday, April 19, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 30x box jump, 30/24″ platform 1-mile run 15x ring muscle-up –or– 30x pull-up option At Home: for time: 50x tuck jump 1-mile run 30x challenging pull-up option
Friday, April 18, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: at light weights, five rounds, beginning every 90 seconds: do not go heavier than 75% projected 1RM 3 overhead squat, 2-second hold at bottom of squat four rounds for time: 10x hang power snatch @ 95/65-lbs. 20x wall ball @ 20/14-lbs., 10/9-ft. target At Home: four […]
Thursday, April 17, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: deadlift 7-7-7-7-7+ Begin each round every three minutes. then, three rounds for quality: 1-minute plank hold option 20-40x hollow rock At Home: five three minute rounds; rest one minute between rounds: 10-15x object deadlift –or– 45-second superman hold 90-second plank hold max v-up in remaining time
Wednesday, April 16, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many rounds as possible in 10 minutes: 5x pull-up 10x pushup 15x air squat then, shoulder press 7-7-7-7-7+ Begin each round every 2.5 minutes. At Home: as many rounds as possible in 18 minutes: 5x dumbbell shoulder press –or– 20x plank shoulder tap 5x pull-up […]
Tuesday, April 15, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many rounds as possible in 15 minutes: 100m single-arm farmer’s carry @ 70/50-lbs. 7x single-arm dumbbell hang power clean, right 7x single-arm dumbbell push jerk, right 7x single-arm dumbbell hang power clean, left 7x single-arm dumbbell push jerk, left At Home: 200m run –or– 12x […]
Monday, April 14, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: back squat 7-7-7-7-7+ then, three rounds for time: 10x front squat @ ~50% heaviest back squat weight from above (pulled from the floor) 20x lunge jump At Home: six rounds for time: 10x object front squat –or– 30x air squat 30-second wall sit hold 20x lunge […]
Sunday, April 13, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: bench press 10-7-5-5-5-5-5 Begin each round every 3 minutes. then, three rounds for quality: 20x single-arm dumbbell shoulder press (10 per side) 10x dumbbell tricep extension 10x dumbbell curl At Home: alternating double tabata: wide-grip pushup rotational sit-up then, three rounds for quality: 20x object single-arm shoulder […]
Saturday, April 12, 2025
Announcements Bring A Friend Week at MPH is 4/7-4/12! You can bring your friends to as many classes as they’d like to attend during this time! Please sign them up here to join you in class! CrossFit MPH – WOD WOD (Checkmark) In Gym: in teams of two, as many rounds as possible […]