Tuesday, July 22, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: “McGrippy” in teams of two, for time: 80x dumbbell single-arm snatch @ 50/35-lbs. 40x toes-to-bar 80x dumbbell single-arm hang clean and jerk 40x chest-to-bar pull-up *At the top of each 90 second interval, complete 2 rope climbs. There is a 20-minute time limit to this workout. […]
Monday, July 21, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: back squat 5-5-3-3-2-2-2 Begin each round every 3.5 minutes. then, three rounds for quality: 15x barbell good morning @ light-medium weights 5-10x per side: bulgarian split squat At Home: four rounds for time: 10-15x heavy squat option –or– 50x air squat 1-minute plank hold then, three […]
Sunday, July 20, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Annie” for time: 50-40-30-20-10 double under sit-up then, build up to a heavy strict ring dip set of 5 in 10 minutes. At Home: “Annie” for time: 50-40-30-20-10 double under –or– lateral hop sit-up
Saturday, July 19, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Grace” for time: 30x clean and jerk @ 135/95-lbs. then, take 10 minutes to build up to a heavy power clean + push jerk single. At Home: “Grace” for time: 30x object clean and jerk –or– 50-75x MPH-standard burpee
Friday, July 18, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: practice handstand walking progressions for 10 minutes. “Helen” three rounds for time: 400m run 21x swing @ 55/35-lbs. 12x pull-up At Home: “Helen” three rounds for time: 400m run –or– 50x jumping jack + 50x mountain climber + 50x high knees 21x object swing –or– uncycled […]
Thursday, July 17, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Kelly” or “Partner Kelly” five rounds for time: 400m run 30x box jump, 24/20″ platform 30x wall ball @ 20/14-lbs., 10/9-ft. target For “Partner Kelly,” split up the box jumps and wall balls, and run the 400m runs together. At Home: “Kelly” five rounds for time: […]
Wednesday, July 16, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Ingrid at MPH” 10 rounds for time: 3x power snatch @ 135/95-lbs. 4x burpee At Home: “Ingrid at MPH” 10 rounds for time: 6x single-arm object power snatch –or– lunge jump 4x burpee
Tuesday, July 15, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Mary” as many rounds as possible in 20 minutes: 5x handstand pushup 10x single-leg squat (alternating, total) 15x pull-up At Home: “Mary” as many rounds as possible in 20 minutes: 5x handstand pushup –or– atomic pushup 10x object goblet squat –or– 25x air squat 8x strict […]
Monday, July 14, 2025
CrossFit MPH – WOD WOD (Checkmark) “Partner Linda” for time: 20-18-16-14-12-10-8-6-4-2 deadlift @ 1.5x bodyweight bench press @ 1x bodyweight squat clean @ .75x bodyweight At Home: “Linda” 10-9-8-7-6-5-4-3-2-1 object deadlift –or– 2x single-leg glute bridge wide-grip pushup object squat clean -or– 2x squat jump
Sunday, July 13, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 18-15-12-9-6-3 burpee step-up @ 50/35-lbs., 24/20″platform 6-5-4-3-2-1 wall climb At Home: for time: 15-12-9-6-3 burpee weighted lunge –or– side lunge, 2-second pause in bottom position 5-4-3-2-1 (inchworm + 2 pushup)