Wednesday, April 23, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: shoulder press 5-5-5-5-5+ Begin each round every 3 minutes. bench press 3-3-3-3-3 Begin each round every 2.5 minutes. At Home: five rounds for time: 10x object shoulder press –or– atomic pushup 10x object floor press –or– 10-15x pushup 20x plank up down
Tuesday, April 22, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: back squat 5-5-5-5-5+ Begin each round every 3.5 minutes. then, 10 rounds of 20 seconds of work and 10 seconds of rest: even rounds: max single-leg squat option –or– goblet lunge odd rounds: max burpee At Home: four rounds, rest one minute between rounds: 10x dumbbell/object […]
Monday, April 21, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: five rounds for time: 15x sumo deadlift high-pull @ 95/65-lbs. 15x box jump, 24/20″ platform 15x toes-to-bar At Home: five rounds for time: 15x object swing –or– superman 16x lunge jump 15x virtual toes-to-bar
Sunday, April 20, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: two rounds for max reps: 4 minutes: row (calories) –one minute rest– 4 minutes: sit-up –one minute rest– 4 minutes: burpee –one minute rest– At Home: two rounds for max reps: 4 minutes: run (distance) –one minute rest– 4 minutes: sit-up –one minute rest– 4 minutes: […]
Saturday, April 19, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 30x box jump, 30/24″ platform 1-mile run 15x ring muscle-up –or– 30x pull-up option At Home: for time: 50x tuck jump 1-mile run 30x challenging pull-up option
Friday, April 18, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: at light weights, five rounds, beginning every 90 seconds: do not go heavier than 75% projected 1RM 3 overhead squat, 2-second hold at bottom of squat four rounds for time: 10x hang power snatch @ 95/65-lbs. 20x wall ball @ 20/14-lbs., 10/9-ft. target At Home: four […]
Thursday, April 17, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: deadlift 7-7-7-7-7+ Begin each round every three minutes. then, three rounds for quality: 1-minute plank hold option 20-40x hollow rock At Home: five three minute rounds; rest one minute between rounds: 10-15x object deadlift –or– 45-second superman hold 90-second plank hold max v-up in remaining time
Wednesday, April 16, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many rounds as possible in 10 minutes: 5x pull-up 10x pushup 15x air squat then, shoulder press 7-7-7-7-7+ Begin each round every 2.5 minutes. At Home: as many rounds as possible in 18 minutes: 5x dumbbell shoulder press –or– 20x plank shoulder tap 5x pull-up […]
Tuesday, April 15, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many rounds as possible in 15 minutes: 100m single-arm farmer’s carry @ 70/50-lbs. 7x single-arm dumbbell hang power clean, right 7x single-arm dumbbell push jerk, right 7x single-arm dumbbell hang power clean, left 7x single-arm dumbbell push jerk, left At Home: 200m run –or– 12x […]