Wednesday, June 3, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: every minute, on-the-minute, for 16 minutes: odd minutes: 6x (squat) snatch @ 95/65-lbs. (or up to 60% of your 1 rep max) even minutes: 5-8x strict handstand pushup option At Home: every minute, on-the-minute, for 16 minutes: odd minutes: 6-14x single-arm object snatch –or– opposite arm […]
Tuesday, June 2, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: back squat 5-5-3-3-2-2-2 Begin each round every three minutes. then, two sets for quality: 10 per side: bulgarian split squat @ medium-heavy weights 20x squat jump four rounds for time: 10-15x heavy squat option –or– 50x air squat 1-minute plank hold then, two sets for quality: […]
Monday, June 1, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: three rounds for time: 21x chest-to-bar pull-up 28 machine calories 42x sit-up At Home: three rounds for time: 21x pull-up option 600m run –or– 28x burpee 42x sit-up
Sunday, May 31, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many rounds as possible in 20 minutes: 8x front rack lunge @ 100/70-lbs. 16x dumbbell single-arm snatch @ 50/35-lbs. 400m run At Home: as many rounds as possible in 20 minutes: 8x object lunge –or– 16x lunge 16x object single-arm snatch –or– superman 400m run
Saturday, May 30, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: push jerk 3-3-3-3-3-3 Begin each round every 3 minutes. then, four rounds for max reps: 40 seconds: incline dumbbell bench press –20 seconds of rest– 40 seconds: max barbell bent-over row –20 seconds of rest– At Home: as many rounds as possible in 13 minutes: 5x […]
Friday, May 29, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: six two-minute rounds; rest exactly one minute between rounds: 3x wall climb 6x heavy unbroken front squat max wall ball in remaining time At Home: six two-minute rounds; rest exactly one minute between rounds: 3x (inchworm + 3 pushup) 6x object front squat –or– 12x squat […]
Thursday, May 28, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: four rounds for time: 30x machine calorie 21x hang power clean @ 95/65-lbs. 15x burpee At Home: four rounds for time: 40x air squat 21x object hang power clean –or– (15 per side: single-leg glute bridge) 15x burpee
Wednesday, May 27, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 40x dumbbell push press @ 100/70-lbs. 20x ring muscle-up –or– (20-30x pull-up + 20-30x ring dip) 200x double under At Home: for time: 40x object push press 20-30x pull-up option 20-30x dip option 800m run –or– (100x high knees + 100x mountain climber + […]
Tuesday, May 26, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: deadlift 7-7-7-7-7 Begin each round every 3 minutes. then, three rounds for quality: 5-10x strict handstand pushup option (atomic, deficit atomic, handstand pushup, deficit handstand pushup) 10-20x v-up –or– pike-up At Home: five three minute rounds; rest one minute between rounds: 10-15x object deadlift –or– 45-second […]
Monday, May 25, 2026
CrossFit MPH – WOD WOD (Checkmark) WOD In Gym: “ Murph ” for time: 1-mile run 100x pull-up 200x pushup 300x squat 1-mile run Start and finish with a one-mile run. Partition the pull-ups, pushups and squats as needed. If you have a 20-pound vest or body armor, wear it. *Already done Murph? Do […]