Friday, February 13, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: power snatch 2-2-2-2-2 Begin every 90 seconds. Light-medium, technical weights. power clean 2-2-2-2-2-2-2 Begin each round every 2.5 minutes. Heavy weights. At Home: three cycles; as many rounds as possible in four minutes; rest 90 seconds between cycles: 2x object power snatch –or– pull option 2x […]
Thursday, February 12, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many rounds as possible in 15 minutes: 5, 7, 9…x thruster @ 95/65-lbs. 5, 7, 9…x machine calorie *Continue adding an additional two reps each consecutive round. then, take 10 minutes to build up to a heavy shoulder-to-overhead for the day. At Home: as many […]
Wednesday, February 11, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: five rounds for time: 20x step-up @ 50/35-lbs., 24/20″ platform 20x rotational sit-up 20x burpee At Home: five rounds for time: 20x weighted lunge –or– 30x walking lunge 20x rotational sit-up 20x burpee
Tuesday, February 10, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: 10 rounds for time: 10x box jump over, 24/20″ platform 3x ring muscle-up –or– challenging pull-up + dip option At Home: 10 (1 squat + 1 max vertical jump) 2-4x challenging pull option 2-4x challenging dip option
Monday, February 9, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: back squat 3-3-3-3-3-3 Begin each set every 3.5 minutes. then, thruster 10-10-10 *at 35-45% heaviest back squat triple. At Home: five rounds: 10 heavy squat –or– 20x squat, 1-second pause in bottom position then, as many rounds as possible in 3 minutes:: thruster –or– (2 squat […]
Sunday, February 8, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: snatch balance 3-3-3-3-3 *Medium, technical weights. Begin each round every two minutes. then, three rounds for time: 15x handstand pushup 25x burpee At Home: three rounds for time: 30x object push press –or– staggered grip pushup 30x burpee
Saturday, February 7, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many rounds as possible in 20 minutes: 18/15-calorie row –or– machine calorie 21x lunge @ 50/35-lbs. *dumbbell held anywhere on the shoulders* 3x rope climb At Home: as many rounds as possible in 20 minutes: 200m run –or– cardio option 21x object lunge –or– 30x […]
Friday, February 6, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: “MPH Bears” five cycles, as many complexes as possible in three minutes: bear complex @ 95/65-lbs; rest exactly one minute between cycles. This workout is scored by the number of complexes completed for each cycle. At Home: “MPH Bears” five cycles, as many complexes as possible […]
Thursday, February 5, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: 12 rounds, begin each round every 75 seconds: even rounds: 5x strict ring dip option (assisted, bodyweight, weighted) odd rounds: 5x strict pull-up option (assisted, bodyweight, weighted) then, in teams of two, as many repetitions as possible in 6 minutes: turkish get-up *Partners alternate every rep. At […]
Wednesday, February 4, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: five rounds for time: 12x box jump, 24/20″ platform 12x deadlift @ 225/155-lbs. then, three sets for quality: 5-10 per side: single-arm dumbbell deficit deadlift 2 minutes of jump rope practice At Home: five rounds for time: 16x lunge jump 12x object deadlift –or– 20x superman