Friday, February 28, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: “25.1” as many rounds and repetitions as possible in 15 minutes*: 3x lateral burpee over dumbbell 3x dumbbell hang clean and jerk @ 50/35-lbs. 30-ft. bodyweight walking lunge *Add 3 lateral burpees and 3 dumbbell hang clean and jerks each round. At Home: “25.1” as many […]
Thursday, February 27, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: three rounds for time: 1000/800m row –or– cardio machine 100x double under 100m farmer’s carry @ 100/70-lbs. then, practice handstands for 10 minutes. At Home: three rounds for time: 800m run –or– (100x jumping jack + 100x high knees + 20x air squat) 25x burpee 1-minute […]
Wednesday, February 26, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: deadlift 10-8-6-4-4-4 Begin each round every three minutes. then, three rounds, as many rounds as possible in one minute; rest one minute between rounds: 5x air squat 5x sit-up 5x burpee At Home: two cycles, as many rounds as possible in 6 minutes; rest two minutes […]
Tuesday, February 25, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: three rounds for time: 20x pull-up 30x hand-release pushup 600m run At Home: three rounds for time: 20x pulling option 30x hand-release pushup 400m run –or– 40x lunge
Monday, February 24, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many rounds as possible in 10 minutes: 20x single-leg squat (alternating, total) –or– 20x goblet squat @ 50/35-lbs. 10x power clean @ 185/125-lbs. At Home: as many rounds as possible in 10 minutes: 20x object goblet squat –or– 20x squat, 1-second hold at bottom of […]
Sunday, February 23, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many rounds as possible in 15 minutes*: 60x double under 30x russian swing @ 70/50-lbs. *At the top of every 3-minute interval (0:00, 0:03, 0:06, 0:09, 0:12), perform a 1-minute plank hold. At Home: as many rounds as possible in 15 minutes: 60x lateral hop (odd […]
Saturday, February 22, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: every minute, on-the-minute, for 12 minutes: odd minutes: 5x shoulder press + 10x push press @ 115/75-lbs. even minutes: 5-10x strict pull-up then, “Shoulder Health Pump Sesh 3” 2-3 sets: 8-12 med ball incline press (medium dumbbells) 8-12 dumbbell lateral raise (light dumbbells) 8-12 reps per side: […]
Friday, February 21, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: front squat 3-3-3-3-3-3-3 Begin each round every three minutes. then, tabata wall sit @ 50/35-lbs. At Home: seven rounds for time: 6-10x object squat –or– 12x squat jump + 12x lunge jump 1-minute plank hold
Thursday, February 20, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: in teams of two, for time: 20x synchro burpee 20x rope climb 20x synchro burpee 20x wall walk 20x synchro burpee 20x ring muscle-up *Share the rope climbs, wall walks and muscle-ups as needed. At Home: in teams of two, for time: 20x burpee 40x strict […]
Wednesday, February 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– 50x MPH-standard burpee