Sunday, December 1, 2024
Announcements Bring A Friend Week at MPH is 12/2-12/7! 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 15 minutes: 9x […]
Saturday, November 30, 2024
Announcements Bring A Friend Week at MPH is 12/2-12/7! 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: six rounds for max reps: 1 minute: single-arm overhead […]
Friday, November 29, 2024
Announcements Bring A Friend Week at MPH is 12/2-12/7! 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: “Black Friday” for time: 50x air squat 30x deadlift […]
Wednesday, November 27, 2024
Announcements Bring A Friend Week at MPH is 12/2-12/7! 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: bench press* 5-5-5-5-5-5 *After each round, complete 8-10x dumbbell […]
Tuesday, November 26, 2024
WOD (Checkmark) In Gym: for time: 21-18-15-12-9 toes-to-bar hang power clean @ 125/83-lbs. *Complete a 1-minute handstand hold after each round. At Home: for time: 21-18-15-12-9 v-up –or– pike-up object hang power clean –or– 2x lunge jump *Complete a 1-minute handstand hold after each round.
Monday, November 25, 2024
Announcements Bring A Friend Week at MPH is 12/2-12/7! 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: “The Ghost” six rounds: 1′ row (calories) 1′ burpee […]
Sunday, November 24, 2024
In Gym: five rounds for time: 40x double under 12x strict ring dip 21x swing @ 55/35-lbs. At Home: five rounds for time: 200m run 12x dip option 21x object swing –or– superman
Saturday, November 23, 2024
In Gym: “Big Lift Saturday” snatch 1-1-1-1-1 clean and jerk 1-1-1-1-1 Begin each round every three minutes for both lifts. At Home: run 5km* *At the top of every 3-minute interval (including the 0:00 mark), perform 20x squat jump before proceeding to run.
Friday, November 22, 2024
In Gym: six rounds for time: 8x strict handstand pushup 12x burpee pull-up At Home: six rounds for time: 12x (inchworm + 1-2 pushup) 16x (burpee pull-up) –or– 30x burpee
Thursday, November 21, 2024
In Gym: for time: 50x front rack lunge @ 55/35-lbs. 50x wall ball @ 20/14-lbs., 10/9-ft. target 800m run 50x wall ball 50x front rack lunge At Home: for time: 50x object front rack lunge –or– lunge 50x single-arm object thruster –or– squat jump 800m run 50x single-arm object thruster –or– squat jump 50x […]