Sunday, March 30, 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: five rounds for time: 8x single-arm dumbbell push press, […]
Saturday, March 29, 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: deadlift 3-3-3-3-3-3-3 Begin each round every 3 minutes. then, […]
Friday, March 28, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Cindy” as many rounds as possible in 20 minutes: 5x pull-up 10x pushup 15x air squat At Home: “Cindy” as many rounds as possible in 20 minutes: 5x pull-up option 10x pushup 15x air squat
Thursday, March 27, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: split jerk 2-2-2-2-2-2-2 Begin each round every 2.5 minutes. then, practice handstands for 10 minutes. At Home: 8 rounds, every 90 seconds: (2x push press + 2-4 push jerk) –or– (6 pushup + 6-8x staggered grip pushup)
Wednesday, March 26, 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: five sets, begin once every 90 seconds, for technique: […]
Tuesday, March 25, 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: for time: 10-8-6-4-2 ring muscle-up –or– 2x pull-up option […]
Monday, March 24, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 50x burpee 50x bear complex @ 135/95-lbs. At Home: for time: 50x burpee 50x object bear complex –or– ([50x sit-up + max vertical jump] + 50x squat jump}
Sunday, March 23, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: bench press 7-5-3-3-3-3-3 Begin each round every three minutes. then, as many rounds as possible in 8 minutes: 12x gorilla row @ 70/55-lbs. 12x strict static dip (on boxes) At Home: alternating double tabata: wide-grip pushup rotational sit-up then, as many rounds as possible in 8 […]
Saturday, March 22, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: in teams of two, four rounds for time: 60x walking lunge 45x swing @ 55/35-lbs. 30x goblet squat 20x single-arm devil’s press *One athlete works at a time. At Home: four rounds for time: 30x walking lunge 20x object swing –or– superman 15x goblet squat –or– […]
Friday, March 21, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 1 mile run + five rounds: 15x toes-to-bar 15x box jump, 24/20″ platform + 1 mile run At Home: for time: 1 mile run –or– (20x no pushup burpee + 100x jumping jack + 20x no pushup burpee) + five rounds: 15x virtual toes-to-bar […]