Monday, April 14, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: back squat 7-7-7-7-7+ then, three rounds for time: 10x front squat @ ~50% heaviest back squat weight from above (pulled from the floor) 20x lunge jump At Home: six rounds for time: 10x object front squat –or– 30x air squat 30-second wall sit hold 20x lunge […]
Sunday, April 13, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: bench press 10-7-5-5-5-5-5 Begin each round every 3 minutes. then, three rounds for quality: 20x single-arm dumbbell shoulder press (10 per side) 10x dumbbell tricep extension 10x dumbbell curl At Home: alternating double tabata: wide-grip pushup rotational sit-up then, three rounds for quality: 20x object single-arm shoulder […]
Saturday, April 12, 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: in teams of two, as many rounds as possible […]
Friday, April 11, 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: four rounds for time: 16x front squat @ 135/95-lbs. […]
Thursday, April 10, 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: as many repetitions as possible: 2 minutes: max calorie […]
Wednesday, April 9, 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: In teams of two, as many rounds as possible […]
Tuesday, April 8, 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: 5x wall climb 50x box jump –or– […]
Monday, April 7, 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: as many rounds as possible in 14 minutes*: 2-4-6-8-10-12… […]
Sunday, April 6, 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: 50x air squat 500/450m row 100m farmer’s […]
Saturday, April 5, 2025
every minute, on-the-minute, for 12 minutes: 2x power clean then, five 45-second rounds, rest 45 seconds between rounds: 1-3 rope climb option* *options include rope climbs, legless rope climbs, L-sit rope climbs, pull-up bar wrap practice, strict pull-ups.