Monday, February 23, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Bugaboo 2: Revenge of Bugaboo” for time: 1 00x thruster @ 95/65-lbs. *There is a 12-minute time limit on this workout. then, build up to a heavy 2 rep max thruster (from the rack) *This begins at the 12-minute mark. At Home: “Bugaboo 2: Revenge of […]
Sunday, February 22, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many rounds as possible in 15 minutes: 8x single-arm devil’s press @ 40/25-lbs. 25-ft. handstand walk –or– 3x wall climb 12x lunge At Home: as many rounds as possible in 15 minutes: 8x single-arm object devil’s press –or– MPH-standard burpee 3x wall climb –or– 6x […]
Saturday, February 21, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: five four-minute rounds; rest exactly one minute between rounds: 20x box jump, 24/20″ platform 10x strict ring dip max machine calorie row in remaining time At Home: five four-minute rounds; rest exactly one minute between rounds: 20x lunge jump 10-20x strict dip option max lateral burpee […]
Friday, February 20, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: five rounds; begin every 2 minutes: 3-5x L-sit pull-up option (assisted, bodyweight, weighted) then, for time: 30-20-10 thruster @ 95/65-lbs. toes-to-bar At Home: for time: 30-20-10 thruster –or– 2x air squat virtual toes-to-bar
Thursday, February 19, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 100-80-60-40-20: double under 20-16-12-8-4: sumo deadlift high-pull @ 95/65-lbs. *After each round, run 200m At Home: for time: 100-80-60-40-20: high knees 20-16-12-8-4: object swing *After each round, complete a 90-second cardio option –or– 20x rotational sit-up
Wednesday, February 18, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: every minute, on-the-minute, for 20 minutes: odd minutes: 2 thruster + 4 front squat (heavy) even minutes: max burpee At Home: every minute, on-the-minute, for 20 minutes: odd minutes: 2-4 thruster + 4-6 front squat (heavy) –or– 10-20 squat jump even minutes: max burpee
Tuesday, February 17, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: bench press 3-3-3-3-3-3-3 *Begin each round every 3 minutes. then, three sets for quality: 8-12 heavy pendlay row *After each set, complete 20 v-ups –or– pike-ups At Home: for time: 50x pushup 50x wide-grip pushup 50x atomic pushup 2-minute plank hold
Monday, February 16, 2026
CrossFit MPH – WOD WOD (Checkmark) Happy birthday, Coach Mike L.! In Gym: “Be Like Mike” two rounds for time: 16x hang squat snatch @ ½ bodyweight 19x chest-to-bar pull-up 90x dumbbell front rack walking lunge @ 45/35-lb db. (hold anywhere on the shoulders or above) At Home: “Be Like Mike” two rounds for […]
Sunday, February 15, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: 10 rounds, each for time; rest amply between rounds: 250m row *This workout is scored by the fastest and the slowest times. At Home: 10 rounds, each for time; rest amply between rounds: 15x burpee *This workout is scored by the fastest and the slowest times.
Saturday, February 14, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: in teams of two, three rounds for time: 30x toes-to-bar *non-working partner holds a handstand* 45x wall ball @ 20/14-lbs., 10/9-ft. target *non-working partner holds a hang on pull-up bar* 60x synchro air squat At Home: three rounds for time: 15x virtual toes-to-bar 1-minute handstnand hold […]