Sunday, December 28, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: two rounds for time: 40x single-squat squat –or– 120x air squat 30x deadlift @ 225/155-lbs. At Home: two rounds for time: 40x single-squat squat –or– 120x air squat 30x object deadlift –or– 60x superman
Saturday, December 27, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: five rounds for time: 15x dumbbell push press @ 100/70-lbs. 10x burpee 3x rope climb At Home: five rounds for time: 15x object push press –or– 21x squat jump 10x burpee 8x challenging strict pull-up option
Friday, December 26, 2025
CrossFit MPH – WOD WOD (Checkmark) Closed – Christmas Holiday
Thursday, December 25, 2025
CrossFit MPH – WOD WOD (Checkmark) Closed – Christmas Holiday
Wednesday, December 24, 2025
CrossFit MPH – WOD WOD (Checkmark) Closed – Christmas Holiday
Tuesday, December 23, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: “12 Days of Fitmas” (complete like the song) 1. strict pull-up –or– muscle-up (bar or ring) 2. hang power clean @ 95/65-lbs. 3. front squat 4. toes-to-bar 5. sumo deadlift high-pull 6. burpee 7. thruster 8. push jerk 9. pull-up 10. hang power snatch 11. overhead […]
Monday, December 22, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: 3 sets; begin every 2.5 minutes: 5 dumbbell shoulder press + 5 dumbbell push press then, for time: 21-15-9-15-21 box jump, 24/20″ platform 2x pushup (42-30-18-30-42) calorie row –or– machine calorie At Home: for time: 21-15-9-15-21 2x lunge jump 2x pushup (42-30-18-30-42) burpee –or– 200m run […]
Sunday, December 21, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many rounds as possible in 18 minutes: 100m farmer’s carry @ 100/70-lbs. 20x double dumbbell front rack step-up, 20″ platform 15x burpee At Home: as many rounds as possible in 18 minutes: 30x sit-up 20x object front rack step-up –or– 40x lunge 15x burpee
Saturday, December 20, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: three rounds for time: 15x handstand pushup 21x russian swing @ 70/55-lbs. 42x air squat At Home: three rounds for time: 20x atomic pushup 21x object russian swing –or– 36x superman 42x air squat
Friday, December 19, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: every minute, on-the-minute, for 10 minutes: 1-5 challenging pull-up OR dip option, including: -ring or bar muscle-up -dip option then, for time: 21-15-9 sumo deadlift high-pull @ 95/65-lbs. pull-up box jump, 24/20″ platform At Home: for time: 21-15-9 object swing –or– 2x plank up down pull-up […]