Thursday, March 20, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: 12 rounds, every 90 seconds: 3x overhead squat then, 3 sets for quality: 1-minute wall sit 10 per side: single-leg romanian deadlift At Home: 12 rounds, every 90 seconds: 3-8x heavy thruster –or– 5-10x 2-pushup burpee
Wednesday, March 19, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: five rounds for time: 400m run –or– 21/18-calorie row/machine calorie 12x deadlift @ 155/105-lbs. 6x power clean At Home: five rounds for time: 400m run –or– 18x burpee 12-21x object deadlift 6x object power clean –or– 2x lunge jump
Tuesday, March 18, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: every minute, on-the-minute, for 18 minutes: minute 1: max rope climb minute 2: max pushup minute 3: rest At Home: every minute, on-the-minute, for 18 minutes: minute 1: max strict pull-up minute 2: max pushup minute 3: rest
Monday, March 17, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: three rounds for time: 75x double under 15x handstand pushup 12x front squat @ 135/95-lbs. then, take 10 minutes to build up to a heavy thruster double (from the rack). At Home: three rounds for time: 75x max lateral hop 15x object push press –or– atomic […]
Sunday, March 16, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: in teams of two, as many rounds as possible in 20 minutes: 10x hang power clean @ 165/115-lbs. 20x rotational sit-up 20x burpee pull-up *Both athletes may work at the same time each round on the hang power cleans and rotational sit-ups. Only one athlete may work […]
Saturday, March 15, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 3-6-9-12-15-18-21 wall ball @ 20/14-lbs. *After each round of wall balls, complete 6-12x ring pushup. At Home: 3-6-9-12-15-18-21 single-arm object thruster –or– squat jump *After each round, complete 6-12x pushup.
Friday, March 14, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time* 5x wall climb 50 calorie row 5x wall climb 25x deadlift @ 225/155-lbs. 5x wall climb 25x clean @ 135/85-lbs. 5x wall climb 25x snatch @ 95/65-lbs. 5x wall climb 50 calorie row *There is a 20-minute time limit to this workout. At Home: […]
Thursday, March 13, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: three rounds, each for time; begin each round at the top of a six-minute clock: round #1: 800m run + 10x toes-to-bar round #2: 400m run + 20x toes-to-bar round #3: 200m run + 30x toes-to-bar At Home: three rounds, each for time; begin each round […]
Wednesday, March 12, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: three rounds for time: 50x air squat 35x russian kettlebell swing @ 55/35-lbs. 15x strict ring dip At Home: three rounds for time:: 50x air squat 35x object russian swing –or– 45x superman 15x strict dip option
Tuesday, March 11, 2025
CrossFit MPH – WOD WOD (Checkmark) HAPPY BIRTHDAY, MEL!🎉 In Gym: as many rounds as possible in 15 minutes: 5x strict pull-up 7x burpee 10x shoulder-to-overhead @ 115/75-lbs. then, “8 Minute Flight Simulator” as far as possible in 8 minutes: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 unbroken double under* *this workout can be modified in many ways and is […]