Author: MPH

Monday, July 13, 2026

CrossFit MPH – WOD   WOD (Checkmark) “Partner Linda” for time: 20-18-16-14-12-10-8-6-4-2 deadlift @ 1.5x bodyweight bench press @ 1x bodyweight squat clean @ .75x bodyweight At Home: “Linda” 10-9-8-7-6-5-4-3-2-1 object deadlift –or– 2x single-leg glute bridge wide-grip pushup object squat clean -or– 2x squat jump

Sunday, July 12, 2026

CrossFit MPH – WOD   WOD (Checkmark) In Gym: as many rounds as possible in 15 minutes: 20x single-arm overhead lunge @ 50/35-lbs. (10 left arm + 10 right arm) 40x double under At Home: as many rounds as possible in 15 minutes: 20x single-arm object overhead lunge –or– (10x side lunge + 5 per […]

Saturday, July 11, 2026

CrossFit MPH – WOD   WOD (Checkmark) In Gym: for time: 5-4-3-2-1 rope climb 50-40-30-20-10 pushup At Home: for time: 10-8-6-4-2 challenging pulling option 50-40-30-20-10 pushup

Friday, July 10, 2026

CrossFit MPH – WOD   WOD (Checkmark) In Gym: for time: 15-14-13-12-11-10-9-8-7-6 wall ball @ 20/14-lbs., 10/9-ft. target 10-9-8-7-6-5-4-3-2-1 single-arm dumbbell snatch @ 70/50-lbs. single-arm dumbbell push press At Home: for time: 10-9-8-7-6-5-4-3-2-1 object single-arm thruster –or– squat jump object single-arm dumbbell snatch –or– strict rotational sit-up object single-arm push press –or– atomic pushup

Thursday, July 9, 2026

CrossFit MPH – WOD   WOD (Checkmark) In Gym: every minute, on–the-minute, for 10 minutes: 3x hang power clean @ medium-heavy weights then, every minute, on-the-minute, for 10 minutes: 30-second dumbbell front rack hold @ 100/70-lbs. max box jump, 24/20″ platform At Home: every minute, on–the-minute, for 10 minutes: 3-6x object hang power clean @ […]

Wednesday, July 8, 2026

CrossFit MPH – WOD   WOD (Checkmark) In Gym: as many rounds as possible in 15 minutes: 1-3x unbroken ring muscle-up 200m run then, three rounds for quality: 30 seconds: max dumbbell cuban press –rest 30 seconds– 30 seconds: max dumbbell bent-over reverse fly –rest 30 seconds– At Home: as many rounds as possible in […]

Tuesday, July 7, 2026

CrossFit MPH – WOD   WOD (Checkmark) In Gym: 1 front squat + 3 back squat 1-1-1-1-1-1-1 Begin each round every 3 minutes. then, three sets for quality: 5-10x strict handstand pushup option At Home: heavy object front squat –or– 2 minute/90-second/75-second/60-second/30-second 90-degree squat hold 10-8-6-4-2 50-40-30-20-10 lunge 10-8-6-4-2 then, three sets for quality: 5-10x […]

Monday, July 6, 2026

CrossFit MPH – WOD   WOD (Checkmark) In Gym: three rounds for time: 50x machine calorie 40x swing @ 55/35-lbs. 30x burpee At Home: three rounds for time: 3-minute machine calorie –or– 600m run –or– (60 jumping jack + 60 high knees + 40 jumping jack + 40 high knees) 40x object swing –or– 40x […]

Sunday, July 5, 2026

CrossFit MPH – WOD   WOD (Checkmark) In Gym: shoulder press 5-5-3-3-2-2-1-1 *Begin each round every 2 minutes. then, every minute, on-the-minute, for 12 minutes: minute #1: 5-15x strict ring dip option minute #2: 15-20-second hanging L-sit (hanging off the pull-up bar) minute #3: 10-15x barbell bicep curls At Home: then, every minute, on-the-minute, for […]