Friday, July 3, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: five warm-up sets: 1 deadlift + 1 hang squat clean + 1 front squat @ increasing weights, building to two above working weight then, five rounds for time: 20x lunge jump 15x deadlift @ 135/95-lbs. 10 x front squat At Home: five rounds for time: 20x […]
Thursday, July 2, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: every minute, on-the-minute, for 5 minutes: 3-8x challenging pull-up option (bar muscle-up, chest-to-bar pull-up, pull-up, strict pull-up option) –rest two minutes– into, five rounds for max reps: 1 minute max indoor 25-ft. shuttle run –30 seconds rest– 1 minute max double under –30 seconds rest– –rest […]
Wednesday, July 1, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 30x hang power snatch @ 75/55-lbs. 40x burpee 20x hang power snatch 30x burpee 10x hang power snatch 20x burpee 5x hang power snatch 15x burpee At Home: for time: 30x single-arm object snatch –or– 60x strict sit-up 40x burpee 20x single-arm object snatch […]
Tuesday, June 30, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: complete five three-minute cycles; rest exactly one minute between cycles*: 12x machine calories 9x wall ball @ 20/14-lbs., 10/9-ft. target 6x strict pull-up *Begin your next round where you left off the previous round. At Home: complete five three-minute cycles; rest exactly one minute between cycles*: […]
Monday, June 29, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: clean and jerk 2-2-2-2-2-2-2 then, with 50% heaviest load, 2 sets for quality: 10 cycled clean + 10 jerk At Home: 10 rounds of 45 seconds of work and 15 seconds of rest, alternating exercises: odd rounds: lunge jump even rounds: atomic pushup then, tabata plank** […]
Sunday, June 28, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: three rounds for time: 200m farmer’s carry @ 100/70-lbs. 25x bench press @ 135/95-lbs. At Home: three rounds for time: 200m object farmer’s carry –or– 800m run 25x object bench press –or– 40x deficit pushup
Saturday, June 27, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: five rounds for time: 10x power snatch @ 95/65-lbs. 20x single-leg squat (alternating, total) –or– 20x weighted lunge @ 50/35-lbs. At Home: five rounds for time: 10x object single-arm snatch –or– squat jump 20x single-leg squat (alternating, total) –or– 20x lunge
Friday, June 26, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 21x box jump, 30/24″ platform 7x rope climb, 15-ft. 1200m run –or– cardio machine 7x rope climb, 15-ft. 21x box jump, 30/24″ platform then, “Durante Core” 3-4 rounds: 10-15x hollow rock 10-15x v-up 10-15x tuck-up 10-second hollow hold –1 minute rest– At Home: for […]
Thursday, June 25, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: overhead squat 3-3-3-3-3-3 Begin each round every 3 minutes. then, every 90 seconds for 5 rounds: 1x hang squat snatch @ up to 80% heaviest load from part one At Home: as many rounds as possible in 13 minutes: 10x single-arm overhead lunge, right arm 10x […]
Wednesday, June 24, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: three cycles of as many repetitions as possible in 7 minutes; rest exactly one minute between cycles: 21/18-calorie row –or– machine calorie 7x dumbbell hang snatch, right side @ 55/40-lbs. 14x weighted step-up, 24/20″ platform 7x dumbbell hang snatch, left side At Home: three cycles of […]