Sunday, June 22, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Dead Angie” for time: 100x pull-up 100x pushup 100x sit-up 100x deadlift @ 135/95-lbs. At Home: “Dead Angie” for time: 100x pull-up option 100x pushup 100x sit-up 100x object deadlift –or– air squat
Saturday, June 21, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: three rounds for max reps: 1 minute max box jump, 24/20″ platform –1 minute rest– 1 minute max hang power snatch @ 75/55-lbs. –1 minute rest– 1 minute max overhead squat –1 minute rest– At Home: three rounds for max reps: 1 minute max lunge jump […]
Friday, June 20, 2025
CrossFit MPH – WOD WOD (Checkmark) Happy 10th CrossFit MPH Anniversary, Luke B.! In Gym: “The Mountaineer” for time: 83x air squat 600m run 23x power clean 600m run 23x split jerk 83x burpee At Home: “The Mountaineer” for time: 83x air squat 600m run –or– (25x sit-up + max vertical jump) 23x object […]
Thursday, June 19, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: three rounds for max reps: 2 minutes: max wall ball @ 20/14-lbs. 2 minutes: max strict pull-up 2 minutes: max handstand walk (distance) At Home: 3 rounds for max reps: 2 minutes: max single-arm thruster –or– squat jump 2 minutes: max strict pull-up option 2 minutes: […]
Wednesday, June 18, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: four rounds for time: 500m machine option 25x ring dip At Home: four rounds for time: 400m run –or– (2 sets of 30 mountain climber + 20 lunge) 25x dip option
Tuesday, June 17, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: back squat 2-2-2-2-2-2 Begin each round every 3.5 minutes. *You have the option to perform 10 burpees as an “active rest” between rounds, today. then, 1 drop set of 8-12 reps at 70% heaviest weight 1 drop set of 8-12 reps at 50-60% heaviest weight At […]
Monday, June 16, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many rounds as possible in 20 minutes: 2x rope climb 100m run 20x sit-up 100m run 20x swing @ 55/35-lbs. At Home: as many rounds as possible in 20 minutes: 2-4x challenging pull-up option 100m run –or– 10x no pushup burpee 20x sit-up 100m run […]
Sunday, June 15, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: push jerk 5-5-5-5-5 Begin each round every three minutes. then, 3 sets for quality: 1 minute handstand hold option 20x v-up –or– pike-up At Home: five rounds for quality: 7-10x heavy strict dumbbell shoulder press –or– atomic pushup 10-20x v-up/pike-up 20x hollow rock
Saturday, June 14, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: every minute, on-the-minute, for 14 minutes: odd minutes: max calorie row even minutes: 12x burpee then, Pump Sesh, 3-4 “giant sets”*: 10-15x dumbbell biceps curl (2 dumbbells) 10 per side: tripod rotational dumbbell row (single dumbbell) 10-20x crush grip bent-over row (single dumbbell) 10-20x standing dumbbell […]
Friday, June 13, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 400m run 40x strict ring dip 30x deadlift @ 185/125-lbs. 40x dumbbell step-up 400m run At Home: for time: 400m run –or– (50x jumping jack + 100x high knees + 50x mountain climber) 40x dip option 30x object deadlift –or– 40x single-leg glute bridge […]