Friday, August 1, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: four sets, begin each set every 2.5 minutes: 3x weighted strict pull-up –or– pull-up option then, six rounds for max reps: 1 minute: max strict pull-up 1 minute: max strict handstand pushup 1 minute: rest At Home: six rounds for max reps: 1 minute: max strict […]
Thursday, July 31, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: 35x box jump, 24/20″ platform 60x russian swing @ 70/55-lbs. 50x walking lunge @ 70/55-lbs. 40x russian swing 30x walking lunge 20x russian swing 10x walking lunge 35x box jump, 24/20″ platform At Home: 60x air squat 60x object russian swing –or– (squat jump) 50x object […]
Wednesday, July 30, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: push press 3-3-3-3-3-3-3 Begin each round every 3.5 minutes. After each set of push press, immediately complete a 200m run or row. then, two rounds for quality: 20x medicine ball sit-up toss 20x medicine ball rotational sit-up toss from tuck position At Home: as many rounds […]
Tuesday, July 29, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: five rounds for time: 12x toes-to-bar 15x sumo deadlift high-pull @ 95/65-lbs. 21x goblet squat @ 50/35-lbs. At Home: five rounds for time: 18x v-up –or– pike-up 15x object swing –or– 25x superman 21x object goblet squat –or– 36x air squat
Monday, July 28, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 500m row –or– machine option 35x deficit pushup 500m row –or– machine option 35x low ring pushup 500m row –or– machine option 35x pushup At Home: for time: 400m run –or– 2 rounds of (25x jumping jack + 10x no pushup burpee) 35x deficit […]
Sunday, July 27, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: four rounds; every 2 minutes: 1-5x ring muscle-up option then, for time: 21-15-9-6-3 push jerk @ 135/95-lbs. burpee At Home: for time: 21-15-9-6-3 object push jerk –or– challenging atomic pushup burpee
Saturday, July 26, 2025
CrossFit MPH – WOD () WOD (Checkmark) In Gym: for time: 40x single under crossover + 4 rounds: 20x front squat @ 115/75-lbs. 5x wall climb + 40x single under crossover At Home: for time: 200m run + 4 rounds: 20x object front squat –or– 40x air squat 5x (inchworm + 2 pushup) + […]
Friday, July 25, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: four rounds for time: 400m run 20x box jump @ 30/24″ platform 10x turkish get-up @ 35/25-lbs. At Home: four rounds for time: 400m run 20x weighted side lunge –or– side lunge with 1-second hold at bottom of each rep 10x object –or– bodyweight turkish get-up
Thursday, July 24, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Baby Got Back” in teams of two*; six 2.5 minute rounds**: 18/14 machine calories 12x wall ball @ 20/14-lbs. 9x lateral burpee max deadlift in remaining time @ 225/155-lbs. *Partners alternate rounds. **Optional 7th and 8th round for extra credit. At Home: “Baby Got Back” three […]
Wednesday, July 23, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: bench press 5-5-3-3-1-1-1-1 Complete 1 set every 2.5 minutes. then, three sets for quality: 10-25x pushup max rep dumbbell bench press max rep dumbbell lateral raise At Home: six sets for quality: 10-25x pushup max rep dumbbell floor press –or- 10-25x plank up down max rep […]