Wednesday, March 5, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many rounds as possible in 13 minutes: 8x box jump, 24/20″ platform 5x chest-to-bar pull-up 100m run At Home: as many rounds as possible in 13 minutes: 8x lunge jump 2-5x challenging pulling option 8x burpee
Tuesday, March 4, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: at light weights, five sets for technique: 1 hang power snatch + 1 overhead squat + 1 hang squat snatch *Begin each round every 75 seconds. then, for time: hang squat snatch @ 75/55-lbs. 21-18-15-12-9-6-3 *Complete 20 bodyweight reverse lunges after each set. At Home: for […]
Monday, March 3, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: bench press 5-5-3-3-1-1-1-1 then, 3-4 sets for quality: 10-15x low bar seated L-sit pull-up 20x hollow rock 10x dumbbell lateral raise At Home: alternating double tabata: wide-grip pushup rotational sit-up alternating double tabata: dip option row option
Sunday, March 2, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: three four-minute cycles; rest 90 seconds between cycles: 25x wall ball @ 20/14-lbs. 10x burpee max dumbbell step-up @ 50/35-lbs., 24/20″ platform in remaining time At Home: three four-minute cycles; rest 90 seconds between cycles: 25x single-arm object thruster –or– squat jump 10x burpee max object […]
Saturday, March 1, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: in teams of two, as many rounds as possible in 20 minutes: 50x sumo deadlift high-pull @ 75/55-lbs. 40x toes-to-bar 30x handstand pushup *One partner works at a time. At Home: as many rounds as possible in 21 minutes: 20x object swing –or– plank up down […]
Friday, February 28, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: “25.1” as many rounds and repetitions as possible in 15 minutes*: 3x lateral burpee over dumbbell 3x dumbbell hang clean and jerk @ 50/35-lbs. 30-ft. bodyweight walking lunge *Add 3 lateral burpees and 3 dumbbell hang clean and jerks each round. At Home: “25.1” as many […]
Thursday, February 27, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: three rounds for time: 1000/800m row –or– cardio machine 100x double under 100m farmer’s carry @ 100/70-lbs. then, practice handstands for 10 minutes. At Home: three rounds for time: 800m run –or– (100x jumping jack + 100x high knees + 20x air squat) 25x burpee 1-minute […]
Wednesday, February 26, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: deadlift 10-8-6-4-4-4 Begin each round every three minutes. then, three rounds, as many rounds as possible in one minute; rest one minute between rounds: 5x air squat 5x sit-up 5x burpee At Home: two cycles, as many rounds as possible in 6 minutes; rest two minutes […]
Tuesday, February 25, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: three rounds for time: 20x pull-up 30x hand-release pushup 600m run At Home: three rounds for time: 20x pulling option 30x hand-release pushup 400m run –or– 40x lunge
Monday, February 24, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many rounds as possible in 10 minutes: 20x single-leg squat (alternating, total) –or– 20x goblet squat @ 50/35-lbs. 10x power clean @ 185/125-lbs. At Home: as many rounds as possible in 10 minutes: 20x object goblet squat –or– 20x squat, 1-second hold at bottom of […]