Wednesday, July 22, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many rounds as possible in 20 minutes: 10x single-arm devil’s press @ 55/40-lbs. 10x single-arm push press 40x double under At Home: as many rounds as possible in 20 minutes: 10x single-arm object devil’s press –or– 15x burpee 10x single-arm object push press –or– atomic […]
Tuesday, July 21, 2026
Monday, July 20, 2026
Monday, July 20, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: three rounds for time: 250m row/machine distance 4x wall climb 250m row/machine distance 8x strict toes-to-bar *At the 13-minute mark: one additional round for time of the workout. This workout is scored by the time from the first 3 rounds, and the time from the fourth […]
Sunday, July 19, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Grace” for time: 30x clean and jerk @ 135/95-lbs. then, take 10 minutes to build up to a heavy power clean + push jerk single. At Home: “Grace” for time: 30x object clean and jerk –or– 50-75x MPH-standard burpee
Saturday, July 18, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Candy” five rounds for time: 20x pull-up 40x pushup 60x air squat At Home: five rounds for time: 20x pull-up option 40x pushup 60x air squat
Friday, July 17, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Ellen” three rounds for time: 20x burpee 21x single-arm dumbbell power snatch @ 50/35-lbs. 12x two-arm dumbbell thruster @ 100/70-lbs. At Home: “Ellen” three rounds for time: 20x burpee 21x single-arm dumbbell/object power snatch –or– (touch floor to overhead jump) 12x two-arm dumbbell/object thruster –or– 24x […]
Thursday, July 16, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Annie” for time: 50-40-30-20-10 double under sit-up Then, take 10 minutes to build up to a set of 5 heavy weighted strict ring dips. At Home: “Annie” for time: 50-40-30-20-10 double under –or– lateral hop sit-up
Wednesday, July 15, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: ” Nancy ” five rounds for time: 400m run 15x overhead squat @ 95/65-lbs. At Home: “ Nancy at Home” five rounds for time: 400m run –or– 100x mountain climber 20x single-arm overhead lunge –or– 20x lunge jump
Tuesday, July 14, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: practice handstand walking progressions for 10 minutes. “Helen” Or “Helen On The Water” three rounds for time: 400m run –or– 500m row 21x swing @ 55/35-lbs. 12x pull-up At Home: “Helen” three rounds for time: 400m run –or– 50x jumping jack + 50x mountain climber + […]