Monday, October 13, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: back squat 7-5-5-3-3-2-2 Begin each round every 3.5 minutes. then, three rounds for quality: 1-minute wall sit hold up to 20 unbroken wall ball At Home: five drop sets for quality; rest amply between sets: 5-10x object front squat (heavy) + 5-10 object front squat (light) […]
Sunday, October 12, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: five rounds for time: 20-second L-sit hold 25x v-up 20x sumo deadlift high-pull @ 95/65-lbs. At Home: five rounds for time: 30-second hollow hold 25x v-up 20x object swing –or– 30x superman
Saturday, October 11, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: four heavy sets: 5 right arm dumbbell shoulder press + 5 left arm dumbbell shoulder press then, as many rounds as possible in 15 minutes: 20x single-arm overhead lunge @ 50/35-lbs. 20x single-arm push press 20x pushup At Home: as many rounds as possible in 20 […]
Friday, October 10, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: complete six three-minute rounds; rest exactly one minute between rounds: ODD rounds: 15x burpee + max bar muscle-up in remaining time EVEN rounds: 15x burpee + max handstand walk –or– wall climb in remaining time At Home: complete six three-minute rounds; rest exactly one minute between […]
Thursday, October 9, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 10-9-8-7-6-5-4-3-2-1 deadlift @ 275/185-lbs. 2x bodyweight step-up , 30/24″ platform At Home: for time: 10-9-8-7-6-5-4-3-2-1 object deadlift –or– 3x walking lunge squat jump 3x mountain climber
Monday, October 6, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 50x double under 50x burpee 50x double under 50-calorie row 50x double under 50x toes-through-rings 50x double under 50x russian kettlebell swing @ 55/35-lbs. At Home: for time: 50x lateral hop 50x burpee 100x high knees 50x pushup 50x lateral hop 50x v-up –or– […]
Sunday, October 5, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 50x wall ball @ 20/14-lbs. 20x dumbbell single-arm devil’s press @ 50/35-lbs. 35x wall ball 15x dumbbell single-arm devil’s press 20x wall ball 10x dumbbell single-arm devil’s press then, three sets for quality: 5x strict weighted dip 20x weighted or bodyweight v-up At Home: […]
Friday, October 3, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: five rounds for time: 15/12 calorie row (any machine) 10x box jump @ 24/20″ platform 2-3x rope climb (option: legless) At Home: five rounds for time: 200m run –or– 15x (sit-up + max vertical jump) 20x lunge jump 6x challenging pull option
Wednesday, October 1, 2025
CrossFit MPH – WOD WOD (Checkmark) Happy 10 Year MPH Anniversary, Walt C.! In Gym: “Steel Magnolias” for time: 1001m run 43x weighted pushup @ 25-lbs. 82x sit-up 101x double under 43x ring pull-up 82x air squat At Home: “Steel Magnolias” for time: 1001m run –or– 51x burpee 43x pushup, 1-second pause at bottom […]
Monday, September 29, 2025
“Baby Spice” two rounds for time: 25x swing @ 70/55-lbs. 20x lateral burpee 50x goblet lunge @ 70/55-lbs. 20x true strict bodyrow 25x push press @ 95/65-lbs.