Tuesday, June 23, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Short and Long” 25 rounds for time: 4x unbroken toes-to-bar 5x burpee At Home: “Short and Long” 25 rounds for time: 4x unbroken pike-up 5x burpee
Monday, June 22, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Chase-ing Bells” as many rounds as possible in 12 minutes: 6x dumbbell complex* 29x air squat *1 dumbbell complex = 1 power clean + 1 front squat + 1 push press then, take 10 minutes to build up to a heavy push press double. At Home: […]
Sunday, June 21, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: bench press 5-5-5-5-5 Begin each round every 3 minutes. then, three sets for quality: max true strict bodyrow 10-15x reverse flys 8-10 per side: single-arm bent-over row At Home: five rounds for quality: 2-minute plank hold 10x object floor press –or– wide-grip pushup 20x hollow rock […]
Saturday, June 20, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: four rounds for time: 5x bar muscle-up 15x burpee 20x box jump over, 24/20″ platform At Home: four rounds for time: 5x challenging pull-up option 10x dip option 15x burpee 24x lunge jump
Friday, June 19, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: squat clean 3-3-3-3-3-3 Begin each set every 3 minutes. then, front squat *pulled from the rack* 3-3-3 Begin each set every two minutes. At Home: five rounds for time: 15x object front squat –or– 45x air squat 15x challenging upper body pulling option
Thursday, June 18, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 25x double under 15x pushup 15x swing @ 55/35-lbs. 50x double under 25x pushup 25x swing 100x double under 50x pushup 50x swing 50x double under 25x pushup 25x swing 25x double under 15x pushup 15x swing At Home: for time: 25x lateral hop […]
Wednesday, June 17, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: four rounds; as many repetitions as possible: 1 minute: max wall climb 1 minute: max weighted sit-up @ 45/35-lbs. –15 seconds rest– 2 minutes: max calorie row –15 seconds rest– At Home: four rounds; as many repetitions as possible: 1 minute: max single-arm overhead lunge –or– […]
Tuesday, June 16, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: five rounds for time: 15x deadlift @ 225/155-lbs. 400m run At Home: five rounds for time: 15x object deadlift 400m run –or– 20x burpee
Monday, June 15, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: on a 20-minute clock, for time: 20x unbroken thruster 20x pull-up –rest two minutes– 18x unbroken thruster 18x pull-up –rest two minutes– 16x unbroken thruster 16x pull-up *In the remaining time, build up to a heavy thruster single from the floor. At Home: for time: 20x […]
Sunday, June 14, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: every minute, on-the-minute, for 16 minutes:* odd minutes: 10-12x heavy dumbbell deadlift even minutes: 10-12x heavy dumbbell lunge (dumbbells held by the sides) *Use two different sets of dumbbells for this workout. At Home: every minute, on-the-minute, for 16 minutes:* odd minutes: 10x heavy object deadlift […]