Friday, January 10, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: bench press 5-5-5-5-5-5 Begin each round every 3 minutes. then, three “giant sets” for quality: 10x atomic pushup option (knee, regular, deficit) (immediately into) 10-15 dumbbell incline bench press (immediately into) 20 banded face pulls At Home: five rounds for time: 8x per side: single-arm dumbbell […]
Thursday, January 9, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: four cycles; as many rounds as possible in 4 minutes; rest two minutes between cycles: 3x hang power clean @ 135/95-lbs. 6x shoulder-to-overhead 9x burpee 12x pull-up At Home: four cycles; as many rounds as possible in 4 minutes; rest two minutes between cycles: 3x object […]
Wednesday, January 8, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: in teams of two, four rounds for time: 40x dumbbell squat @ 100/70-lbs. 70x box jump, 24/20″ platform 40x synchro sit-up At Home: four rounds for time: 20x object front squat 35x squat jump 40x v-up –or– pike-up
Tuesday, January 7, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: deadlift 1-1-1-1-1-1-1 Begin each round every 3 minutes. shoulder press 1-1-1-1-1-1 Begin each round every 2 minutes. At Home: seven minutes: 70x sit-up + max deadlift –or– bodyweight good morning, 2-second pause at parallel on each rep in remaining time. –rest two minutes– seven minutes: 70x […]
Monday, January 6, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: five rounds for time: 50x double under 18/15-calorie row –or– machine calories 20x hand-release pushup At Home: five rounds for time: 50x lateral hop 300m run –or– 15x burpee 20x hand-release pushup
Sunday, January 5, 2025
Announcements We have cancelled the 6am and 7am classes on Monday, 1/6 for the safety of our members and coaches. As of now, the gym will be open for the 8am class and additional classes, but we will continue to monitor the situation as the weather develops. We will send out further communication if […]
Saturday, January 4, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many rounds as possible in 15 minutes: 50-ft. handstand walk –or– 5x wall climb 21x swing @ 55/35-lbs. 12x strict ring dip At Home: 5x wall climb –or– 5x (inchworm + 5 pushup per inchworm) 21x object swing –or– superman 12x strict dip option
Friday, January 3, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: 10 minutes, every other minute: 1 snatch deadlift + 1 snatch pull + 2 power snatch @ light-to-medium, technique weights then, for time: 50x wall ball @ 20/14-lbs., 10/9-ft. 30x power snatch @ 135/95-lbs. At Home: for time: 50x single-arm object thruster –or– squat jump 50x […]
Thursday, January 2, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: front squat 3-3-3-3-3-3 Begin each round every 3 minutes. then, for time: 20x front squat @ ½ heaviest weight lifted *Bar is pulled from the floor 40x lunge jump At Home: five rounds for time: 15x object front squat –or– 45x air squat 15x challenging upper […]
Wednesday, January 1, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 400m run –or– 90x double under 20x chest-to-bar pull-up 40x overhead squat @ 115/75-lbs. 20x chest-to-bar pull-up 400m run –or– 90x double under At Home: for time: 400m run –or– 75x lateral hop 30x v-up –or– pike-up 40x object squat –or– 80x air squat, […]