Tuesday, December 31, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: three rounds for max reps: 2 minutes: max calorie row 2 minutes: single-arm farmer’s hold @ 55/35-lbs. (1 minute per side) 2 minutes: max power clean @ 155/105-lbs. At Home: In Gym: three rounds for max reps: 2 minutes: max (sit-up + max vertical jump) 2 […]
Monday, December 30, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: five rounds for time: 2x rope climb 20x burpee 40x air squat then, “Shoulder Health Pump Sesh 2” two rounds for quality: 10 dumbbell Arnold press 10 plate external rotation 10 banded shoulder external rotation per side At Home: five rounds for time: 4-8x challenging pulling […]
Sunday, December 29, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: 30-27-24-21-18-15 box step-up @ 50/35-lbs., 24/20″ platform *After each round, complete 2 wall climb + 2 bar muscle-up. At Home: 30-27-24-21-18-15 object weighted lunge –or– 2x lunge *After each round, complete 2 wall climb –or– (4 inchworm + 2-4 challenging upper body pull)
Saturday, December 28, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: in teams of two, three 8-minute rounds for max reps; rest one minute between rounds*: -round #1: Complete 40x single-arm snatch @ 70/50-lbs. In the remaining time, complete as many toes-through-rings as possible. -round #2: Complete 60x toes-through-rings. In the remaining time, complete as many pushups […]
Friday, December 27, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Fight Gone Two Rounds!” two rounds for max reps: 90 seconds: wall ball @ 20/14-lbs. (reps) 90 seconds: sumo deadlift high-pull @ 75/55-lbs. (reps) 90 seconds: box jump, 20″ platform (reps) 90 seconds: push press @ 75/55-lbs. (reps) 90 seconds: row (calories) 90 seconds: rest In […]
Thursday, December 26, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: three rounds for time: 20x front squat @ 135/95-lbs. 20x pull-up 20x burpee At Home: 20x object front squat –or– 60x air squat 20x *pulling option* 20x burpee
Wednesday, December 25, 2024
CrossFit MPH – WOD Closed – Christmas (Checkmark)
Tuesday, December 24, 2024
CrossFit MPH – WOD Closed – Christmas Eve (Checkmark)
Monday, December 23, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 15-12-9-6-3 hang power clean & jerk @ 115/75-lbs. 5x double under then, take 10 minutes to build up to a heavy jerk double from the rack. At Home: for time: 15-12-9-6-3 object hang power clean & jerk –or–2x air squat + 2x pushup 5x […]
Sunday, December 22, 2024
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Tabata This” Complete 5 consecutive Tabatas in 24 minutes: Tabata row Tabata air squat Tabata pull-up Tabata pushup Tabata sit-up *Rest exactly one minute between each Tabata. One tabata interval is 8 rounds of 20 seconds of work & 10 seconds of rest. Your score today […]